Here is another great vegetarian dish for Meatless Mondays. It features wheat berries which are “wheat kernels”. A serving of wheat berries contains 6 grams of fiber and 7 grams of protein. These babies are also rich with iron. The recipe calls for cooked wheat berries. Since wheat berries take an hour to cook, I cooked them yesterday. While I was cooking the wheat berries, I chopped the onion, pepper, garlic and added the chili powder, oregano, and cumin. This prep work yesterday made for a very easy dinner tonight. We also garnished with 2% cheddar and a smidgen of sour cream.
This recipe is from Eating Well. It will make great leftovers for lunch the rest of the week. Instead of canned tomatoes that are called for, I used a pretty jar of tomatoes from my garden.
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
2 cups vegetable broth
2 teaspoons light brown sugar
2 cups Cooked Wheat Berries
Juice of 1 lime
1 avocado, diced
1/2 cup chopped fresh cilantro
- 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, 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.
One more peak………