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Barely Bean Chili

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Course: Side Dish, Dinner, Lunch
Calories: 2240kcal

Ingredients

  • 2 Tbsp. extra-virgin olive oil
  • 2 bell peppers (small diced, color of your choice)
  • 1 poblano pepper (small diced, optional)
  • 1 medium yellow onion (small diced)
  • 3 bay leaves
  • 1 tsp. salt
  • 6 cloves garlic finely chopped
  • 3 Tbsp. chili powder
  • 1 Tbsp. ground cumin
  • 2 Tbsp. dried oregano
  • 1/2 tsp. crushed red pepper flakes
  • 1 quart no-salt-added vegetable broth
  • 1 cup pearled barely or quinoa
  • 2 cans beans (15 oz., kidney, navy, pinto, or chili beans)
  • 1 can crushed tomatoes (28 oz.)

Instructions

  • In a large pot over medium-high heat, heat the oil until shimmering. Stir in the peppers, onion, bay leaves, and 1/2 tsp. salt. Stir frequently until the onion is lightly browned, about 10 minutes.
  • Add garlic and cook for 30 seconds. Add the remaining seasonings and stir to toast the spices for 1 minute.
  • Pour the vegetable broth and cook for 2 minutes, then stir in the barely. partially cover the pot, allowing steam to escape.
  • Bring the chili to a gentle boil, reducing the heat if necessary. Boil until the barely is tender, stirring occasionally, about 15 minutes.
  • Add the tomatoes and beans. Bring the mixture to a boil, then reduce the heat to a simmer and cover the pot, leaving the lid slightly ajar.
  • Cook until the barely is tender and the chili is thick, stirring occasionally, for 20 to 30 minutes. If necessary, thin out the chili with a splash of water.

Nutrition

Calories: 2240kcalCarbohydrates: 377gProtein: 101gFat: 57gSaturated Fat: 8gPolyunsaturated Fat: 16gMonounsaturated Fat: 29gSodium: 3835mgPotassium: 7803mgFiber: 107gSugar: 64gVitamin A: 24274IUVitamin C: 498mgCalcium: 1349mgIron: 64mg
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Nutrition Facts
Barely Bean Chili
Amount per Serving
Calories
2240
% Daily Value*
Fat
 
57
g
88
%
Saturated Fat
 
8
g
50
%
Polyunsaturated Fat
 
16
g
Monounsaturated Fat
 
29
g
Sodium
 
3835
mg
167
%
Potassium
 
7803
mg
223
%
Carbohydrates
 
377
g
126
%
Fiber
 
107
g
446
%
Sugar
 
64
g
71
%
Protein
 
101
g
202
%
Vitamin A
 
24274
IU
485
%
Vitamin C
 
498
mg
604
%
Calcium
 
1349
mg
135
%
Iron
 
64
mg
356
%
* Percent Daily Values are based on a 2000 calorie diet.