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.
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 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
PREPARATION
- 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………
This looks fantastic!!