Appetizer/Small Plates Entrées Soups

3 Grain Chili

  • 0:40 TIME
  • 21 portions
  • 158 calories

Preparation

Ingredients

Olive oil1 fl.oz
White onion8 oz
Green Bell Pepper8 oz
Garlic, minced0.5 oz
Spices, chili powder1 oz
Cumin, ground1 tbsp
Quinoa, cooked4 oz
Barley, pearled, cooked4 oz
Tomatoes, diced, low sodium32 oz
Tomato sauce, canned, no salt added16 oz
Black bean, cooked20 oz
Water, boiling128 fl.oz
Trio Low Sodium Brown Gravy Mix 8 x 16 ounces16 oz

Method

  1. Heat olive oil over medium high heat. Add onions and peppers, and sauté until lightly caramelized. Add minced garlic and continue to cook until the garlic is lightly browned and fragrant.
  2. Add chili powder and cumin and sauté for 3-5 minutes.
  3. Add quinoa, barley, wheat berries, tomatoes, tomato sauce, and beans.
  4. Whisk Low Sodium Brown Gravy Mix into water, and then add to chili. Bring to a simmer.
  5. Once chili thickens up, continue to simmer on low heat for 15-20 minutes.

A total of three cups of grains are needed. Mix and match grains or use three cups of a single grain to make this hearty chili.

Nutritional Information

Average nutritional values per portion

UnitPer Portion
Energy158 kcal
Protein6 g
Fats, total2 g
Carbohydrate, total30 g
Sugars, total8 g
Fats, saturated1 g
Fiber, total dietary4 g
Sodium447 mg
Calcium58 mg
Cholesterol0 mg
Iron2 mg
Vitamin C15 mg
Vitamin D0 IU