Weekly Recipe: Middle Eastern Vegetarian Chili

I had to pull out the Healthy Cooking Basics this week because Fern made me realize it had been a long time since I'd cooked anything from it. I have so many Weight Watchers cookbooks, it's hard to rotate them all!

This is going to be dinner this week, and it would be a great way for you to get some whole grains in - have you ever tried wheat berries? They're nice and chewy, so this chili will probably really feel like it has substance.

Middle Eastern Vegetarian Chili
Serves 6

1 cup wheat berries
1 Tbsp canola oil
1 onion, chopped
1 carrot, chopped
2 garlic cloves, minced
1 can chickpeas, rinsed and drained
1 can diced tomatoes
4 cups vegetable broth
2 Tbsp harissa
1 Tbsp curry powder
1 Tbsp ground cumin
2 tsp honey

Bring large pot of water to boil over medium-high heat; stir in wheat berries. Reduce heat and simmer, covered, until berries are tender but still chewy, 45-60 minutes. Drain.

Meanwhile, heat oil in large saucepan over medium-high heat. Add onion, carrot, and garlic; cook, stirring occasionally, until onion is softened, about 6 minutes. Add remaining ingredients and bring to a boil. Reduce heat and simmer, covered, until vegetables are very tender, about 20 minutes. Stir in wheat berries and cook until heated through, about 3 minutes.

For 1 1/3 cups: 257 cal, 5g fat (1g sat fat), 572mg sodium, 8g fiber


Note: harissa is a spicy North African condiment made from chiles, garlic, cumin, coriander, and caraway seeds. I'm hoping to find it at Henry's!