Farro, Mushroom and Black Bean Chili      

Farro, Mushroom and Black Bean Chili              

Serves: 3

Yield- 12 servings    Portion- 8 oz each

Ingredients:

• 2 T olive oil
• 1 Cup onion, diced
• 1 ½ Cup Bell Pepper, diced
• 2 Cups, diced portabella mushroom
• 3 T garlic cloves, minced
• 3 T light chili powder
• 2 ½ T ground cumin
• 1 T dried oregano
• 1 T salt
• 1 T ground black pepper
• 3 Cups canned diced tomatoes, drained (low sodium if available)
• 1 quart water
• 2 T brown sugar
• 1 or 2 adobo chipotle chili peppers, canned in sauce
• 3 C black beans (dried, soaked and cooked. Can use canned, but rinse off liquid completely first)
• 3T canned tomato paste (reduced sodium if available)
• 1 each Passilla Negro Chile pepper and Ancho Chiles (*)
• 8 oz  Farro, cooked and drained

Directions:

1. Sauté onions,  peppers, and garlic in oil until tender.
2. Add tomatoes, spices, water and chili’s. Cook 20 minutes.
3. Add farro and cook another 20 minutes.
4. Add water as needed to keep it from getting too thick.

(*)- toast chili’s in the oven until fragrant.  Cover in hot water until soft. Chop very fine, discarding the seeds and stem.

335 calories, 63g carbohydrate, 15g protein, 4.2g fat, 618mg sodium*, 13g fiber, 100mg calcium

*sodium was based on regular tomatoes and tomato paste not the reduced sodium versions.