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Mexican Bean ‘n’ Barley Chili

Total Time

Prep: 25 min. Cook: 25 min.

Makes

10 servings (about 3-1/2 quarts)

Chili powder adds just the right amount of “heat” to this filling, fast and fabulous vegetarian meal idea from Lana Day in Bloomington, Indiana. It’s one easy, cold-weather recipe the whole family will warm to…and it feeds a bunch!

Ingredients

  • 1 large onion, chopped
  • 1 garlic clove, minced
  • 1 tablespoon olive oil
  • 1 each medium green and sweet red pepper, chopped
  • 2 cups frozen corn, thawed
  • 3/4 cup quick-cooking barley
  • 2 cups water
  • 1 can (16 ounces) chili beans, undrained
  • 1 can (15 ounces) pinto beans, rinsed and drained
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1 can (15 ounces) tomato sauce
  • 1 can (14-1/2 ounces) diced tomatoes, undrained
  • 1 can (14-1/2 ounces) vegetable broth
  • 2 cans (4 ounces each) chopped green chilies
  • 2 tablespoons chili powder
  • 1/2 teaspoon pepper

Directions

  1. In a Dutch oven coated with cooking spray, saute onion and garlic in oil for 2 minutes. Stir in peppers; cook 3-4 minutes longer or until tender.
  2. Stir in the remaining ingredients; bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until barley is tender.

Nutrition Facts

1-1/2 cups: 247 calories, 3g fat (1g saturated fat), 0 cholesterol, 836mg sodium, 46g carbohydrate (6g sugars, 11g fiber), 11g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1 lean meat, 1/2 fat.

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