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Beans and Barley Chili Recipe

Most folks have heard of barley soup, but this barley chili takes them by surprise. My variation features a delectable combination of beans and seasonings.

This recipe is:

Diabetic Friendly

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Beans and Barley Chili Recipe

Prep: 25 min. Cook: 20 min.

Yield: 12 Servings

25 20 45

Ingredients

1 cup uncooked medium pearl barley
2 cups chopped onion
2 cups chopped sweet red pepper
1 tablespoon vegetable oil
1 can (16 ounces) kidney beans, rinsed and drained
1 can (15-1/2 ounces) black-eyed peas, rinsed and drained
1 can (15 ounces) black beans, rinsed and drained
1 can (14-1/2 ounces) reduced-sodium fat-free chicken broth
1 can (14-1/2 ounces) no-salt-added stewed tomatoes
2 tablespoons chili powder
1 tablespoon minced garlic
1-1/2 teaspoons ground cumin
1/8 teaspoon cayenne pepper

Directions

Cook barley according to package directions; drain. In a large saucepan, saute onion and green pepper in oil for 5 minutes. Add barley and remaining ingredients; bring to a boil. Reduce heat; simmer uncovered for 20 minutes. Yield: 12 servings.

Nutritional Facts 1 cup (calculated with no-salt-added stewed tomatoes) equals 209 calories, 2 g fat (0 saturated fat), 1 mg cholesterol, 242 mg sodium, 38 g carbohydrate, 10 g fiber, 10 g protein. Diabetic Exchanges: 2 starch, 2 vegetable.

Originally published as Beans and Barley Chili in Taste of Home's Down-Home Diabetic Cookbook Annual 2000, p91