Cozy Wheat Berry Chili
6 servings, about 1 1/2 cups each
Active Time: 25 minutes
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 diced tomatoes - undrained
2 cups vegetable broth
2 teaspoons honey
2 cups Cooked Wheat Berries - (direction below)
Juice of 1 lime
1 avocado - diced
1/2 cup chopped fresh cilantro - (optional)
Three ways to cook wheat berries
1. Place the1 cup wheatberries and 3 cups of boiling salted water in a saucepan and cook, uncovered, over low heat for approximately 45 minutes, or until they are soft. Drain.
2. EASY WAY: You can also make them in a thermos by adding 1 cup of wheat to 2 ½ cups of boiling water, tighten the lid and then allow them to soak overnight.
3.Use a black and decker steamer or rice cooker (2.5 cups wheat berries and fill the bowl with water to the top). turn on the steamer for 75 minutes and it cooks like rice.
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, and honey. Bring to a boil over high heat, reduce heat, cover, and simmer for 25 minutes.
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.
Advanced Preventive Medicine
10749 Pearl Rd
Strongsville, OH 44136