Bean, Vegetable and Barley ChiliThis recipe is jam-packed with flavor and healthy ingredients. It is loaded with vegetables and contains protein and whole grains. This is a perfect budget pantry meal because it uses lots of canned and frozen vegetables, as well as vegetables that last a long time.
Makes: 8 Servings Ingredients 2 cans (15oz each) black beans, no sodium, drained and rinsed 1 green bell pepper, chopped 1 medium onion, chopped 2 carrots, diced 1 small butternut squash, chopped 1 cup frozen corn 1 can (14oz) tomato sauce, low sodium 1 can (14oz) diced tomatoes, no sodium added ½ cup pearl barley 1 zucchini, chopped 1 cup of kale, chopped, thick stems removed 1 cup water 2 tsp vegetable oil 2 cloves garlic, minced Optional spices: 2 tsp salt, 2 tsp cumin, 1 tsp dried oregano, ¼ tsp cayenne pepper, ¼ tsp cinnamon. OR try 1 Tbs Cajun Seasoning Optional Toppings: grated cheese, sour cream or yogurt, avocado slices Instructions
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Nutrition Information
Serving Size: 1 Cup Calories: 230 Total Fat: 2g Saturated Fat: 0g Protein: 11g Sodium: 770mg Carbohydrates: 45g Added Sugar: 0g Fiber: 13g |