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 no-salt-added diced tomatoes, undrained
1-2 canned chipotle peppers in adobo sauce, minced
3 cups roughly chopped kale
2 cups vegetable broth
2 teaspoons light brown sugar
2 cups Cooked Wheat Berries (recipe follows)
Juice of 1 lime
1 avocado, diced (optional but recommended)
1/2 cup chopped fresh cilantro (optional but recommended)
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, chipotle to taste, kale, 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. (If using frozen wheat berries, cook until thoroughly heated.) Remove from the heat. Stir in lime juice. Garnish each bowl with avocado and cilantro. This freezes well.
Cooked Wheat Berries:
1 cup hard red winter-wheat berries
3.5 cups cold water
1/2 teaspoon salt
Sort through wheat berries carefully, discarding any stones. Rinse well under cool running water. Place in a large heavy saucepan. Add water and salt. Bring to a boil over high heat, then reduce heat, cover, and simmer gently for 1 hour, stirring occasionally. Drain and rinse.
(Make-ahead tip: Cover and refrigerate for up to 2 days or freeze for up to 1 month.)
6 servings: about 1 1/2 cups each
Active Time:
Total Time:
Per serving: 386 calories; 11 g fat ( 1 g sat , 7 g mono ); 61 g carbohydrates; 14 g protein; 15 g fiber; 703 mg sodium; 311 mg potassium.
{adapted from Eating Well}
