Bean & Barley Chili
This hearty vegetarian chili is a full-flavored antidote for winter's chill. Serve with nonfat plain yogurt and baked corn chips.
From EatingWell: January/February 1999
Yield: 8 servings
Active Time: 1 1/4 hours
Total Time: 3 hours plus overnight soaking
- 2 cups dried pinto beans
- 1 tablespoon canola oil
- 2 large onions, finely chopped
- 2 carrots, finely chopped
- 2 stalks celery, finely chopped
- 6 cloves garlic, minced
- 2 teaspoons ground cumin
- 1 teaspoon dried oregano
- 6 cups water
- 1 bay leaf
- 4 dried mild New Mexico chiles, stemmed and seeded
- 1 cup vegetable broth, or reduced-sodium chicken broth
- 1 28-ounce can plum tomatoes, drained and chopped
- 1/2 cup pearl barley
- 1 teaspoon salt
- 4 teaspoons cider vinegar
- 1/2 teaspoon sugar
- Freshly ground pepper, to taste
- Avocado Salsa, (recipe follows), optional
- Soak beans in cold water in a large pot for at least 8 hours or overnight. (Alternatively, cook beans in boiling water for 2 minutes. Cover and set aside for 1 hour.) Drain and rinse beans.
- Heat oil in a Dutch oven over medium heat. Add onions, carrots and celery; cook, stirring occasionally, until softened, 5 to 10 minutes. Add garlic, cumin and oregano; cook, stirring, until fragrant, about 1 minute.
- Add water, bay leaf and beans; bring to a simmer. Skim foam from surface. Cover and simmer over low heat, stirring occasionally, for 1 1/4 hours.
- Meanwhile, lightly toast chiles in a heavy dry skillet over medium-low heat. Transfer to a plate and let cool; tear into several pieces.
- Bring broth to a simmer in a small saucepan. Remove from heat and add chiles; cover and let soften, turning several times, for 30 minutes. Transfer chiles and broth to a blender or food processor and puree until smooth.
- When the beans have simmered for 1 1/4 hours, add chile puree, tomatoes, barley and salt. Simmer, partially covered, stirring occasionally, until beans and barley are tender and chili has thickened, about 45 minutes more.
- Remove bay leaf. Season chili with vinegar, sugar, pepper and salt. Serve with Avocado Salsa, if desired.
- Make Ahead Tip: Cover and refrigerate for up to 4 days or freeze for up to 2 months.
Nutrition Per serving:
289 calories; 4 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 53 g carbohydrates; 14 g protein; 16 g fiber; 456 mg sodium; 978 mg potassium.
Nutrition Bonus: Vitamin A (91% daily value), Folate (55% dv), Potassium (28% dv), Iron (26% dv), Magnesium (23% dv), Selenium & Vitamin C (18% dv).
2 1/2 Carbohydrate Serving
Exchanges: 2 1/2 starch, 2 vegetable, 1 lean meat