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Recipe - Wheat berry and black bean chili

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  • 3 weeks later...
  • 2 months later...

That recipe is too good to lose if that link dies...here 'tis:




From EatingWell Magazine March/April 2007


Zesty Wheat Berry-Black Bean Chili


This rib-sticking chili offers a hearty mix of wheat berries, beans, peppers and onion. Feel free to add an additional chipotle pepper to crank up the heat in this one-pot meal. Cooked wheat berries will keep for up to 1 month in your freezer and there’s no need to thaw them; just stir them directly into the chili.


Makes 6 servings, about 1 1/2 cups each


ACTIVE TIME: 25 minutes


TOTAL TIME: 1 hour




2 tablespoons extra-virgin olive oil

1 large yellow onion, chopped

1 large yellow bell pepper, chopped

5 cloves garlic, minced

2 teaspoons chili powder

1 1/2 teaspoons ground cumin

1 teaspoon dried oregano

1/2 teaspoon salt

1/2 teaspoon freshly ground pepper

2 15-ounce cans black beans, rinsed

2 14-ounce cans no-salt-added diced tomatoes, undrained

1-2 canned chipotle peppers in adobo sauce, minced (see Tip)

2 cups vegetable broth

2 teaspoons light brown sugar

2 cups Cooked Wheat Berries (recipe follows)

Juice of 1 lime

1 avocado, diced

1/2 cup chopped fresh cilantro


1. Heat oil in a Dutch oven over medium-high heat. Add onion, bell pepper, garlic, chili powder, cumin, oregano, salt and pepper, and cook, stirring occasionally, until tender, about 5 minutes. Add beans, tomatoes, chipotle to taste, broth and brown sugar. Bring to a boil over high heat, reduce heat, cover, and simmer for 25 minutes.

2. Stir in cooked wheat berries and heat through, about 5 minutes more. (If using frozen wheat berries, cook until thoroughly heated.) Remove from the heat. Stir in lime juice. Garnish each bowl with avocado and cilantro.


NUTRITION INFORMATION: Per serving: 386 calories; 11 g fat (1 g sat, 7 g mono); 0 mg cholesterol; 61 g carbohydrate; 14 g protein; 15 g fiber; 703 mg sodium; 311 mg potassium.

Nutrition bonus: Vitamin C (130% daily value), Fiber (72% dv), Folate (48% dv), Iron & Vitamin A (25% dv).

3 Carbohydrate Servings

Exchanges: 3 starch, 1 vegetable, 1 very-lean meat, 2 fat


TIP: Tip: Canned chipotle peppers (smoked jalapeños) in adobo sauce add heat and a smoky flavor. Look for the small cans with other Mexican foods in large supermarkets. Once opened, store in an airtight container for up to 2 weeks in the refrigerator or 6 months in the freezer.

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  • 2 months later...

What is the difference between hard red wheat berries and hard white wheat berries??? Can both be used in these recipes that call for wheat berries, does one taste better than the other?


I'm looking for more recipes that call for wheat berries, without grinding them up and making flour.



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This is too funny. I was looking at some jars of wheat berries thinking I needed to try a recipe with them and came here and look what popped up! Below is a recipe for how to cook wheat berries for those of us that don't have the experience.



Cooked Wheat Berries


Makes about 4 1/2 cups




2 cups hard red winter-wheat berries (see Tip)

7 cups cold water

1 teaspoon salt



Cooked Wheat Berries


Ingredients Cont.




Cooked Wheat Berries



1. Sort through wheat berries carefully, discarding any stones. Rinse well under cool running water. Place in a large heavy saucepan. Add water and salt.

2. Bring to a boil over high heat, then reduce heat, cover, and simmer gently for 1 hour, stirring occasionally. Drain and rinse. To serve hot, use immediately. Otherwise, follow the make-ahead instructions.



Cooked Wheat Berries


Instructions Cont.




Cooked Wheat Berries



Cover and refrigerate for up to 2 days or freeze for up to 1 month.


Tip: Wheat berries can be found in natural-foods markets and online at King Arthur Flour, (800) 827-6836, bakerscatalogue.com, and Bob�s Red Mill, (800) 349-2173, bobsredmill.com.



Cooked Wheat Berries


Tips Cont.




Cooked Wheat Berries

Nutrition Information


Per 1/2 cup: 151 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 29 g carbohydrate; 6 g protein; 4 g fiber; 263 mg sodium; 0 mg potassium.


2 Carbohydrate Servings


Exchanges: 2 Starch



Cooked Wheat Berries


Nutrition Information Cont.




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