Spicy Vegetable Chili

by the Editors of Publications International, Ltd.

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Publications International, Ltd., the Editors of.  "Spicy Vegetable Chili."  31 August 2006.  HowStuffWorks.com. <http://recipes.howstuffworks.com/spicy-vegetable-chili-recipe.htm>  20 November 2008.

Spicy Vegetable Chili Photo
Spicy Vegetable Chili
Yield: Makes 4 servings
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Wheat berries are whole, unprocessed kernels of wheat that add a slight crunch to the chili, in addition to a good amount of protein and B vitamins.
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:
1.
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.

2.
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.

3.
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.



Nutritional Information:
Serving Size:
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


This recipe appears in: Mexican