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Barely Bean Chili

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Course: Side Dish, Dinner, Lunch
Servings: 6
Calories: 385kcal

Ingredients

  • 2 Tbsp. extra-virgin olive oil
  • 2 bell peppers (small diced, color of your choice)
  • 1 poblano pepper (small diced, optional)
  • 1 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 low sodium vegetable broth
  • 1 cup pearled barely or quinoa
  • 30 oz. canned beans (kidney, navy, pinto, or chili beans)
  • 28 oz. crushed tomatoes

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: 385kcalCarbohydrates: 65gProtein: 17gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gSodium: 994mgPotassium: 1332mgFiber: 19gSugar: 13gVitamin A: 4035IUVitamin C: 83mgCalcium: 242mgIron: 10mg
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Nutrition Facts
Barely Bean Chili
Amount per Serving
Calories
385
% Daily Value*
Fat
 
10
g
15
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
5
g
Sodium
 
994
mg
43
%
Potassium
 
1332
mg
38
%
Carbohydrates
 
65
g
22
%
Fiber
 
19
g
79
%
Sugar
 
13
g
14
%
Protein
 
17
g
34
%
Vitamin A
 
4035
IU
81
%
Vitamin C
 
83
mg
101
%
Calcium
 
242
mg
24
%
Iron
 
10
mg
56
%
* Percent Daily Values are based on a 2000 calorie diet.