Black Bean Chili with Wheat Berries

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* Exported from MasterCook *

 

Black Bean Chili with Wheat Berries

 

Recipe By :Andrea Chesman

Serving Size : 8 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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1/2 cup uncooked wheat berries -- soaked overnight

2 cups dried black beans -- soaked overnight or use the

quick-soak method

8 cups water

1 onion -- diced

2 dried chipotle chiles

4 garlic cloves -- minced

1 can tomato sauce -- (28-ounce)

2 tablespoons chili powder

1 tablespoon ground cumin

Salt and freshly ground black pepper

1/2 cup chopped fresh cilantro

 

YIELD: 8 TO 10 SERVINGS

 

Wheat berries add texture and heartiness to this spicy party chili. Serve it

with grated cheese, chopped sweet onion, chopped tomatoes, and heated flour

tortillas or corn chips, Extras can be frozen and served as a burrito filling at

a later date.

 

Drain the beans and wheat berries, then combine in a large saucepan with the 8

cups fresh water, onion, chiles, and garlic. Bring to a boil, then reduce the

heat and simmer, partially covered, until the beans and wheatberries are tender,

about 2 hours. Add the tomato sauce, chili powder, cumin, and salt and pepper to

taste. Bring to a boil and reduce the liquid to a thick sauce, then reduce the

heat and continue simmering, covered, for a total of 30 minutes. Add the

cilantro and simmer for 5 minutes more.

Serve hot.

 

Calories 251 * Protein 14 gm * Fat 1 gm * Percent of calories from fat 5%

*Cholesterol 0 mg * Dietary fiber 11 gm * Sodium 401 mg * Calcium 102 mg

 

 

 

Source:

" 366 Delicious Ways to Cook Rice, Beans, and Grains "

Copyright:

" 1998 Andrea Chesman "

 

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Per Serving (excluding unknown items): 191 Calories; 1g Fat (5.6% calories from

fat); 12g Protein; 36g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 216mg

Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0