晚餐中等

Wheat Berry Chili

Name: Wheat Berry Chili
Prep time: 15 min
Cook time: 121 min
Total time: 136 min
Yield: 8
Ingredients: 1 cup wheat berries; 3 cups water; 1 large onion, chopped; 1/2 green pepper, chopped; 1/2 yellow pepper, chopped; 4 teaspoons chili powder, or to taste; 1/4 teaspoon hot pepper sauce; 1/8 teaspoon black pepper; 1 8-ounce can tomato sauce, no salt added; 2 14.5-ounce cans diced tomatoes; 2 cups beef broth, 99% fat free, reduced sodium; 1 15-ounce can kidney beans, low sodium; 1 15-ounce can white beans, low sodium

Wheat berries add a unique texture to this flavor-packed chili recipe. This hearty, colorful one pot meal is sure to be a crowd pleaser.

2 h 16 min8 份

营养成分（每份）

每份数值 · 每份分量: 1 serving

232

卡路里

13g

蛋白质

46g

碳水

脂肪

12g

膳食纤维

糖

452mg

钠

饱和脂肪 0 g · 胆固醇 0 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

wheat berries
1 cup
water
3 cups
onion, chopped
1 large
green pepper, chopped
1/2
yellow pepper, chopped
1/2
chili powder, or to taste
4 teaspoons
hot pepper sauce
1/4 teaspoon
black pepper
1/8 teaspoon
8-ounce can tomato sauce, no salt added
1
14.5-ounce cans diced tomatoes
2
beef broth, 99% fat free, reduced sodium
2 cups
15-ounce can kidney beans, low sodium
1
15-ounce can white beans, low sodium
1

步骤

1
Cook wheat berries in 3 cups of water for 1 hour until tender; add more water if necessary; drain.
2
Rinse with cool water and drain thoroughly.
3
In the microwave on medium heat, cook onions and green and yellow peppers for 1 minute, or until desired softness.
4
In a 4-quart pot, combine remaining ingredients with wheat berries and microwaved vegetables.
5
On stovetop, bring to a boil and simmer uncovered 1 hour or until desired consistency is reached, stirring occasionally.

来源: USDA MyPlate Kitchen · MyPlate National Strategic Partners The Grain Chain

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