Wheat berries add healthy whole grains and texture to this filling vegetable chili recipe. Never cooked with wheat berries before? This easy vegetarian and vegan wheat berry chili recipe is a good place to start, as chili is a familiar and easy to cook meal.
Vegan wheat berry chili recipe and photo courtesy of the Wheat Foods Council.
- 1 cup wheat berries
- 3 cups water
- 1 large onion, chopped
- 1/2 green bell pepper, chopped
- 1/2 yellow bell pepper, chopped
- 4 tsp chili powder, or to taste
- 1/4 tsp hot pepper sauce
- 1/8 tsp black pepper
- 1 8-ounce can tomato sauce
- 1 28-ounce can tomatoes, diced
- 2 cups vegetable broth
- 1 15-ounce can kidney beans, drained
- 1 15-ounce can white beans, drained
- Salt, to taste
Cook wheat berries in 3 cups of water for 1 hour until tender; add more water if necessary, drain. Rinse wheat berries with cool water and drain thoroughly.
In the microwave on medium heat, cook onion, green and yellow pepper for 1 minute, or until desired softness.
In a 4-quart pot, combine remaining ingredients with microwaved vegetables. On the stovetop, bring to a boil and simmer uncovered 1 hour or until desired consistency is reached, stirring occasionally.
This vegetarian wheat berry chili recipe makes 8 servings.
Each serving provides approximately: 220 calories, 13 g protein, 45 g carbohydrates, 11 g fiber, 1 g fat (0 g saturated), 0 mg cholesterol, 19 mcg folate, 4 mg iron, 845 mg sodium.
With just over 200 calories per serving, this vegetarian wheat berry chili recipe is also a low calorie, low-fat and high-protein vegetarian recipe.