Kitchen Sink Grain and Bean Chili

  • Yield: 10 servings


1tablespoon canola oil
1medium red onion, chopped
2 carrots, peeled and chopped
2 ribs celery, chopped
1medium green bell pepper, chopped
1medium red bell pepper, chopped
3 garlic cloves, minced
1 jalapeno pepper, minced
1 1/2tablespoons dried oregano leaves
1tablespoon ground cumin
1tablespoon chili powder
1tablespoon unsweetened cocoa powder
1cup tomato puree plus more as needed
1 (28-ounce) can chopped tomatoes with juice
2quarts water or vegetable broth plus more as needed
1 1/2cups cracked wheat
3 (19-ounce) cans pinto, black and/or white beans, rinsed and drained
Juice of 2 limes
1/2cup soy sauce
1/2 to 3/4cup minced cilantro


  1. Heat oil in a nonreactive large saucepan or Dutch oven over medium heat. Add onions, carrots, celery, peppers, garlic, jalapenos, oregano, cumin, chili powder and cocoa powder and saute 4 minutes. Add 1 cup tomato puree, tomatoes, 2 quarts water or broth, cracked wheat and beans; simmer 50 minutes until blended. You can add additional vegetable broth, water or tomato juice to adjust the consistency, if needed.
  2. Add lime juice, soy sauce and cilantro.

Nutritional Info *per serving

  • Calories 247
  • Fat 3g
  • Cholesterol 0mg
  • Sodium 1128mg
  • Carbohydrate 44g
  • Fiber 11g
  • Protein 13g