Bean and Barley Veggie Chili
This bean and barley veggie chili is both nourishing and satisfying. It's perfect for Meatless Monday, Tex-Mex Tuesday, school lunches, game-nights, and cozy, cool-weather evenings. Be sure to use quick-cooking barley, it will say either pearl or Italian. This recipe freezes well, so make extra for lunch or the freezer.
Ingredients
- 1 tablespoon avocado or grapeseed oil
- 1 medium yellow onion, chopped
- 1/2-1 jalapeno, seeded and chopped (optional)
- 1 medium red bell pepper, chopped (or try 1-2 chopped carrots)
- 1 stalk celery, chopped
- 3 cloves garlic, minced
- 1 tablespoon chili powder or to taste
- 1 teaspoon cumin
- 1 teaspoon dried oregano
- 1 14.5 ounce can fire-roasted diced tomatoes, no salt added want to turn up the heat? look for diced tomatoes with chopped chili
- 1 15 ounce can black beans, rinsed and drained want extra beans? add another can, but be sure to add another cup of stock or water too!
- 16 ounces vegetable stock, low sodium try homemade veggie stock or get the benefits of collagen with homemade chicken stock if not vegetarian
- 2/3 cup barley pearl, Italian, or quick-cooking OR substitute quinoa or farro
Instructions
- Heat oil in a Dutch Oven or heavy pot over medium-high heat. Add onion, jalapeno, bell pepper, and celery and saute for about 3 minutes, until onions are softened and fragrant. Add garlic and saute for another minute.
- Turn down the heat to medium-low and stir in the chili powder, cumin, and oregano. Next add the diced tomatoes, black beans, veggie stock, and barley. Turn heat to high and stir. Bring to a simmer and then reduce heat, cover with a lid, and continue to cook for about 20 minutes. Add water or additional stock if needed.
- Serve with side suggestions and enjoy! Refrigerate or freeze leftovers in air-tight containers.
Notes
Side Suggestions (the fun part!)
- Chopped cilantro
- Lime wedges
- Grated cheddar or Monterey Jack cheese
- Sour cream, crème fraîche, or plain Greek yogurt
- Sliced avocado or guacamole
- Tortilla chips
- Tortilla wedges
- Quesadilla wedges
- Sliced bell peppers
- Sliced carrot sticks