Zesty Wheat Berry-Black Bean Chili
Serves 6 people
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 (see Tip)
-2 cups vegetable broth
-2 teaspoons light brown sugar
-2 cups Cooked Wheat Berries, (recipe follows)
-Juice of 1 lime
-1 avocado, diced
-1/2 cup chopped fresh cilantro
Preparation
1. 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.
2. 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.
Healthy Tip!
Beethoven once said, “Music is a higher revelation than all wisdom and philosophy. Music is the electrical soil in which the spirit lives, thinks and invents.” Many of us recognize that music has an effect on our moods, but what most people don’t realize is that it affects our bodies as well. Hospitals have begun using music therapy to help patients with pain management, depression, and muscle tension. Depending on the genre, it can boost immunity and lower blood pressure. It helps to reduce chronic stress by regulating breathing and heart rate. It can lift your spirits and move your body. It influences our atmosphere and our slang, and sometimes even the way we dress. So what if you’re listening to the wrong music? According to the American Psychological Association (APA), songs with violent lyrics increase aggressive thoughts and emotions which can skew and misrepresent reality. This is especially alarming when you consider its affects on youth who are developing a sense of identity. However, adults are not immune to it either. Take control and choose your music carefully. Having a bad day? Try listening to something uplifting. It’s certainly not going to hurt, whereas the alternative just might.