INGREDIENTS
1/2
cup uncooked wheat berries
1
large onion, chopped
1/2
green bell pepper, chopped
1/2
yellow or red bell pepper, chopped
2
stalks celery, sliced
3
cloves garlic, minced
1
can (14-1/2 ounces) chopped tomatoes
1
can (15 ounces) red kidney beans, rinsed and drained
1
can (15 ounces) chickpeas (garbanzo beans), rinsed and drained
3/4
cup raisins
1/2
cup water
1
tablespoon chili seasoning blend or chili powder
1
teaspoon dried oregano leaves
1
tablespoon chopped fresh parsley
1‑1/2
teaspoons hot pepper sauce
PREPARATION:
- Place wheat berries in small saucepan and cover with 2 cups water; let soak overnight. Bring to a boil over high heat. Reduce heat to low; cover and cook 45 minutes to 1 hour or until wheat berries are tender. Drain; set aside.
- Spray large skillet or saucepan with nonstick cooking spray; heat over medium heat. Add onion; cover and cook 5 minutes. Add bell peppers, celery and garlic; cover and cook 5 minutes, stirring occasionally.
- Add tomatoes, kidney beans, chickpeas, raisins, 1/2 cup water, chili seasoning, oregano and wheat berries to skillet; mix well. Bring to a boil over high heat. Reduce heat to low; simmer 25 to 30 minutes, stirring occasionally. Just before serving, stir in parsley and hot pepper sauce. Garnish, if desired.
This recipe appears in:
Mexican
NUTRITIONAL INFORMATION:
Sodium
711 mg
Protein
19 g
Fiber
18 g
Carbohydrate
86 g
Saturated Fat
<1 g
Total Fat
4 g
Calories from Fat
8 %
Calories
409
DIETARY EXCHANGE:
Vegetable
2
Fruit
1-1/2
Starch
3
