Zesty Wheat Berry-Black Bean Chili Soup

Published in Recipes, Soups & Stews Author: CentraCare

Recipe from www.eatingwell.com

Ingredients

  • 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 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground pepper
  • 2 (15-ounce) cans black beans, rinsed
  • 2 (14-ounce) cans no-salt-added diced tomatoes, undrained
  • 1 to 2 cans chipotle peppers in adobo sauce, minced
  • 2 cups vegetable or chicken broth
  • 2 teaspoon light brown sugar
  • 2 cups Cooked Wheat Berries
  • Juice of 1 lime
  • 1 avocado, diced
  • 1/2 cup chopped fresh cilantro
  • optional: add lean ground beef or turkey

Directions

Heat oil in a Dutch oven over medium-high heat. Add onion, bell pepper, garlic, chili powder, cumin, oregano, and pepper, and cook, stirring occasionally until tender, about 15 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. Stir in cooked wheat berries and heat through, about 5 minutes more. Remove from the heat. Stir in lime juice. Garnish each bowl with avocado and cilantro.

Yield: 6 servings (1 serving = 1=1/2 cup)

Nutritional Information Per Serving
  • Calories: 386
  • Fat: 11 g.
  • Sat. Fat: 1 g.
  • Trans Fat: 0 g.
  • Sodium: 511 mg
  • Carbs: 61 g.
  • Fiber: 15 g.
  • Protein: 14 g.