Barley Chili
This hearty barley chili is packed with veggies and beans, offering the perfect cozy meal for those chilly days when you need something warm and filling.
Equipment
- stirring spoon
Ingredients
- 1 tablespoon 15 ml extra-virgin olive oil
- 1 large carrot finely diced
- 1 large zucchini finely diced
- 1 cup 160 g chopped onion
- 2 large cloves garlic grated
- ½ teaspoon coarse sea salt to taste
- 2 tablespoons 16 g mild to medium chili powder
- 1 tablespoon 6 g ground cumin
- ¼ teaspoon cayenne pepper to taste
- 2 teaspoons dried oregano
- 1 cup 200 g uncooked pearl barley, rinsed and drained
- 3 cups 705 ml water or vegetable broth
- 2 tablespoons 33 g tomato paste
- 1 can 15 ounces, or 425 g tomato sauce
- 1 can 15 ounces, or 425 g cooked black beans, drained and rinsed
Instructions
- Heat olive oil in a large saucepan over medium-high heat.
- Add carrot, zucchini, onion, garlic, and salt.
- Cook for 5 minutes over medium heat.
- Stir in chili powder, cumin, cayenne, and oregano.
- Cook for 1 minute until fragrant.
- Add barley and cook for another 2 minutes.
- Add water, tomato paste, and tomato sauce.
- Stir well.
- Bring to a boil, cover with a lid, and let simmer for 35 minutes, stirring occasionally to prevent barley from sticking.
- Remove the lid, stir in the black beans, and let the chili simmer uncovered for 10 minutes until the barley is tender and the chili reaches your desired consistency.
Notes / Tips / Wine Advice:
Serving Tip:
Serve with a side of cornbread or a fresh green salad for a perfect cozy meal.Wine Advice:
Pair with a bold red like Zinfandel or a light lager for a comforting complement to the hearty flavors.Nutritional Information
Calories: 180 kcal | Carbohydrates: 35 g | Protein: 9 g | Fat: 2 g | Fiber: 8 g | Sugar: 6 g | Salt: 0.8 mg
