Bean and Barley Chili
By The Taste for Life Test Kitchen
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
- 3⁄4 cup water
- 1 28 oz can diced tomatoes
- 1 7 oz can chopped green chilies with juice
- 1 1⁄2 Tbsp chili powder, or to taste
- 1⁄2 Tbsp ground cumin
- 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
- 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 1⁄2 hour, while the package directions recommended 1 1⁄4 hours).
- 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.
- Add remaining ingredients except the barley, beans, corn, onion, and avocado. Bring to a boil over high heat, stirring occasionally.
- Reduce heat to medium-low, add the barley and stock mixture, beans, and corn, if using. Return to a boil over high heat.
- Reduce heat to medium-low and simmer, uncovered, until the chili is slightly thickened (about 5 minutes).
- 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, ★★★★★ Vitamin C, ★★★★ Folate, Phosphorus, ★★★ Vitamin B1 (thiamine), Vitamin B6, ★★ Vitamin B3 (niacin), Iron, Magnesium, Potassium, Zinc, ★ Vitamin B2 (riboflavin), Vitamin E, Vitamin K, Calcium
Contributor
The Taste for Life Test Kitchen
The Taste for Life staffers have a wide variety of backgrounds and dietary needs. We're always experimenting in the kitchen, and love to share what we cook—and what we learn in the process.
