Directions:
- Steel Knife: With machine running, drop garlic and chili through feed tube and mince. Add red onions and mince using about 9 on/off turns.
- Heat oil in heavy large saucepan over medium heat. Add red onion mixture and wheat berries and cook until onions are tender, about 5 minutes.
- Steel Knife: Coarsely chop half of carrots and half of bell peppers using on/off turns. Add to wheat berry mixture. Coarsely chop remaining carrots and bell peppers using on/off turns. Add to wheat berry mixture.
- Steel Knife: Coarsely chop tomatoes using several on/off turns.
- Add tomatoes, reserved tomato liquid, tomato paste, oregano, cumin, cayenne and salt to wheat berry mixture. Simmer until wheat berries are tender but still chewy, stirring mixture occasionally, about 50 minutes.
- Add beans and mushrooms to wheat berry mixture. Simmer until mushrooms are tender, stirring occasionally, about 15 minutes. (Can be prepared 4 days ahead. Cool, cover and refrigerate. Rewarm over low heat.) Adjust seasoning. Place 1 polenta round in each soup bowl. Spoon chili over. Serve with cheese, sour cream, and green onions.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 111.54 Kcal (467 kJ) | ||
| Calories from fat | 50.38 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.6g | 9% | |
|---|---|---|---|
| Sodium | 178.48mg | 7% | |
| Potassium | 251.98mg | 5% | |
| Total Carbs | 12.6g | 4% | |
| Sugars | 4.42g | 18% | |
| Dietary Fiber | 2.93g | 12% | |
| Protein | 2.26g | 5% | |
| Vitamin C | 35.3mg | 59% | |
| Vitamin A | 0.9mg | 30% | |
| Iron | 33.5mg | 186% | |
| Calcium | 33.2mg | 3% | |
| Amount Per 100 g | |||
| Calories | 78.44 Kcal (328 kJ) | ||
| Calories from fat | 35.43 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.94g | 9% | |
|---|---|---|---|
| Sodium | 125.52mg | 7% | |
| Potassium | 177.2mg | 5% | |
| Total Carbs | 8.86g | 4% | |
| Sugars | 3.11g | 18% | |
| Dietary Fiber | 2.06g | 12% | |
| Protein | 1.59g | 5% | |
| Vitamin C | 24.8mg | 59% | |
| Vitamin A | 0.6mg | 30% | |
| Iron | 23.5mg | 186% | |
| Calcium | 23.3mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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