Bean & Barley Chili

From EatingWell: January/February 1999 — Subscribe Now!

This hearty vegetarian chili is a full-flavored antidote for winter's chill. Serve with nonfat plain yogurt and baked corn chips.

READER'S COMMENT:

"Great soup! I substituted two 4-oz cans of diced green chilies instead of the dried chilies. I used the dried beans, but rinsed & drained canned beans would work if you're short on time. Tracy, Tucson, AZ "

8 servings

Active Time: 1 1/4 hours

Total Time: 3 hours plus overnight soaking

Nutrition Profile

Ingredients

2 cups dried pinto beans
1 tablespoon canola oil
2 large onions, finely chopped
2 carrots, finely chopped
2 stalks celery, finely chopped
6 cloves garlic, minced
2 teaspoons ground cumin
1 teaspoon dried oregano
6 cups water
1 bay leaf
4 dried mild New Mexico chiles, stemmed and seeded
1 cup vegetable broth, or reduced-sodium chicken broth
1 28-ounce can plum tomatoes, drained and chopped
1/2 cup pearl barley
1 teaspoon salt
4 teaspoons cider vinegar
1/2 teaspoon sugar
Freshly ground pepper, to taste
Avocado Salsa, (recipe follows), optional

Preparation

Soak beans in cold water in a large pot for at least 8 hours or overnight. (Alternatively, cook beans in boiling water for 2 minutes. Cover and set aside for 1 hour.) Drain and rinse beans.
Heat oil in a Dutch oven over medium heat. Add onions, carrots and celery; cook, stirring occasionally, until softened, 5 to 10 minutes. Add garlic, cumin and oregano; cook, stirring, until fragrant, about 1 minute.
Add water, bay leaf and beans; bring to a simmer. Skim foam from surface. Cover and simmer over low heat, stirring occasionally, for 1 1/4 hours.
Meanwhile, lightly toast chiles in a heavy dry skillet over medium-low heat. Transfer to a plate and let cool; tear into several pieces.
Bring broth to a simmer in a small saucepan. Remove from heat and add chiles; cover and let soften, turning several times, for 30 minutes. Transfer chiles and broth to a blender or food processor and puree until smooth.
When the beans have simmered for 1 1/4 hours, add chile puree, tomatoes, barley and salt. Simmer, partially covered, stirring occasionally, until beans and barley are tender and chili has thickened, about 45 minutes more.
Remove bay leaf. Season chili with vinegar, sugar, pepper and salt. Serve with Avocado Salsa, if desired.

Tips & Notes

Make Ahead Tip: Cover and refrigerate for up to 4 days or freeze for up to 2 months.

Nutrition

Per serving: 289 calories; 4 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 53 g carbohydrates; 14 g protein; 16 g fiber; 456 mg sodium; 978 mg potassium.

Nutrition Bonus: Vitamin A (91% daily value), Folate (55% dv), Potassium (28% dv), Iron (26% dv), Magnesium (23% dv), Selenium & Vitamin C (18% dv).

2 1/2 Carbohydrate Serving

Exchanges: 2 1/2 starch, 2 vegetable, 1 lean meat