Bean and Barley Chili
Prep Time
1 to 2 hours
Number of Servings
Serves 10
Ingredients
  • 1 cup pearl barley
  • 4 cups (or a 32 oz box) low-sodium vegetable stock, divided
  • 2 Tbsp extra-virgin olive oil
  • 3 garlic cloves, peeled and minced
  • [q:3/4] cup water
  • 1 28 oz can diced tomatoes
  • 1 7 oz can chopped green chilies with juice
  • [q:1 1/2] Tbsp chili powder, or to taste
  • [q:1/2] Tbsp ground cumin
  • [q:1/2] tsp salt, or to taste freshly ground black pepper, to taste
  • 3 15 oz cans of beans, mixed and matched:
    • red kidney beans
    • black beans
    • white Northern beans
  • 1 cup frozen corn, partially thawed (optional)
  • Chopped onion (optional)
  • 2 avocados, cut in chunks and tossed with lemon juice (optional)
Directions
  1. In a medium saucepan, bring barley and 3 cups of the broth to a boil. Reduce to a simmer and cook until barley is just tender. There may still be unabsorbed liquid.
    • Be sure to watch the pot; cook times can vary drastically (ours took a [q:1/2] hour, while the package directions recommended [q:1 1/4] hours).
  2. Meanwhile, add olive oil and garlic to a medium stock pot; saute quickly over medium-low heat just until you begin to smell the garlic cooking.
  3. Add remaining ingredients except the barley, beans, corn, onion, and avocado. Bring to a boil over high heat, stirring occasionally.
  4. Reduce heat to medium-low, add the barley and stock mixture, beans, and corn, if using. Return to a boil over high heat.
  5. Reduce heat to medium-low and simmer, uncovered, until the chili is slightly thickened (about 5 minutes).
  6. Serve warm, garnished with onion and avocado, if using.
Nutrition Info
Made with 15 oz each red kidney, black, and white northern beans, and 2 avocados: 370 Calories, 16 g Protein, 0 mg Cholesterol, 58 g Carbohydrates, 7 g Total sugars (0 g Added sugars), 18 g Fiber, 10 g Total fat (2 g sat), 277 mg Sodium, [nut:5] Vitamin C, [nut:4] Folate, Phosphorus, [nut:3] Vitamin B1 (thiamine), Vitamin B6, [nut:2] Vitamin B3 (niacin), Iron, Magnesium, Potassium, Zinc, [nut:1] Vitamin B2 (riboflavin), Vitamin E, Vitamin K, Calcium