Healthy, high fiber, low-calorie, chili with cracked wheat, sweet potatoes, and kale.
Say good-bye to your old basic, boring chili recipe and hello to this new and improved, loaded cracked wheat chili! It has all the classic chili flavors that you love but with the addition of sweet potato chunks, cracked wheat berries and ribbons of kale swirled throughout.
The best part about this chili is that I only used one large saute pan to cook it in. Usually, I make chili in the crock pot but I was running short on time yesterday and needed to get dinner on the table in under an hour. I started by cooking the ground beef over medium heat, drained it and set it aside. Rinse the pan to get rid of the leftover grease.
Let the pan heat up again and add the olive oil. Saute the onions and garlic over medium heat for 10 minutes. While the onions are cooking, peel and chop the sweet potato into small chunks. Add the fresh, diced tomatoes to the onions and garlic and let cook for a few more minutes. Once the tomatoes have wilted a little, add the beef broth, tomato paste, canned diced tomatoes, sweet potato chunks, chili powder, cumin, paprika, oregano, cayenne pepper, onion powder, and dill. Return the drained beef to the pan as well, stir to combine.
Cracked Wheat Chili
Rinse the cracked wheat in a fine mesh strainer under cool running water. Drain, and add it to the pan. You can cook it separately but it’s one less dish if you cook it all together. Plus, it absorbs the flavor really well while it’s cooking. It doesn’t puff up like pasta does so it works really well in soups. Cracked wheat is very versatile, easy to prepare, low calorie and full of nutrients. You can find it at any grocery store and it’s very inexpensive. I get mine in bulk from my local health food store. The name may sound strange, but all it is is a cracked wheat berry.
Stir everything together and bring it to a low boil, then reduce to a low simmer. Cover, let cook for 25 minutes. Check the cracked wheat to see if they are soft. You want them soft but firm, NOT mushy. Also, check the sweet potatoes to see if they are soft. Nothing is worse than a hard sweet potato in your soup, yuck! If still firm, cook for another 5 minutes with the lid on.
Once everything is cooked to your desired consistency (mine took 30 minutes for everything to be soft), add in the rinsed black and kidney beans. Stir, taste and add salt, pepper and any more spice if you like. I added more cayenne, and paprika because we like the heat. Roll the kale up and slice it thinly into ribbons. Right before you serve it, add the kale. I like when the kale is bright green anI i can see it in the soup. If I added it before I let it simmer, it would be brown and mushy.
Here’s the fun part, LOAD it up! I made mine with extra avocado, greek yogurt, lots of green onions, cilantro, lime juice and pepper. My fiance likes cheese so I put a little sprinkle on his. He didn’t even know I swapped the traditional sour cream for greek yogurt, ha! It’s so yummy and you’re eating a really healthy meal at the same time. If — you have leftovers, it would be really good over a baked potato or as a dip with chips.
- 1 Lb ground beef, drained
- 1 Medium yellow onion
- 3 Garlic cloves, minced
- 1 24 oz Can fire roasted diced tomatoes
- 1 Large tomato, diced
- 1 Quart beef broth
- 1 Can tomato paste
- 1½ T chili powder
- 1 t Cumin (Add more if you like smoky flavor, I did 1½ t)
- 1 t Paprika
- ¼ t Cayenne pepper
- ¼ t Oregano
- ¼ t DIll
- ¼ t Onion powder
- 1 Large sweet potato
- 1 Cups kale, thinly sliced
- 1 Cup cracked wheat, uncooked
- 1 Can Black beans
- 1 Can Kidney beans
- ¼ t Pepper
- Sprinkle of salt
- 2 T Olive oil
- Toppings -
- Fresh cilantro
- 1 Avocado
- 1 Cup greek yogurt
- 1 Lime
- Green onions, diced
- Saute the ground beef in 1 T olive oil, drain, set aside. Rinse the pan.
- Heat the pan over medium heat, saute the onions and garlic in 1 T olive oil, 10 minutes.
- Add the diced tomato to the onions and garlic, cook for 3 minutes.
- Add the beef broth, cooked beef, can of tomatoes (with juices), sweet potato chunks, tomato paste, chili powder, paprika, cumin, onion powder, oregano, dill, cayenne pepper. Mix well.
- Rinse the cracked wheat in a fine mesh strainer under cool running water, until clear. Drain well.
- Add the cracked wheat to the pan. Stir to combine.
- Cover, bring up to a low boil and reduce to a low simmer for 25 minutes.
- Check the cracked wheat and sweet potatoes to see if they ave softened enough. If not, cook another 5 minutes (covered) and check again.
- Add the rinsed black beans and kidney beans to the soup. Stir.
- Right before serving, add the thinly sliced kale.
- Top with your favorite toppings and enjoy!
Do you like twists on classic recipes or do you prefer the original? Let me know in the comments!
NEVER MISS A STACEY HOMEMAKER CREATION!
ADD ME ON SNAPCHAT TO SEE WHAT I’M COOKING TODAY! – STACEYHOMEMAKER
You may also like…