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Bean and Barley Chili

by The Taste for Life Test Kitchen
a bowl of vegetarian 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
  • 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

  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 1⁄2 hour, while the package directions recommended 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.

Notes

  • To use dry beans:
    1. Boil about 1 1⁄2 cups of dry, mixed and matched beans for 20 minutes the day before.
    2. Let them soak in water double the depth of the beans overnight, changing water after they’ve boiled and another time during the soak if you have the chance.
    3. Cook beans for another 20 minutes just before adding to the chili in step 4.
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

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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.

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