Not a traditional chili and not quite a stew, this would even be a delicious chunky dip. This chili/stew/dip has the seasonings and flavors of a chili but with the addition of barley and carrots, it moves into the bean stew territory. Whatever you call it, it’s easy and it’s delicious! I love the unexpected addition of the barley. It adds a pleasant chewy texture and in addition to the beans, helps boost the gut-friendly and heart-healthy soluble fiber content in the chili.
Bean and Barley Chili
Ingredients
1 tablespoon olive oil
1 medium to large onion, diced
2 large carrots, diced
3 cloves garlic, minced
2 tablespoons chili powder
1 tablespoon cumin
1 teaspoon dried oregano
1 teaspoon garlic powder
1 teaspoon salt
1/2 teaspoon black pepper
28 ounce can diced tomatoes
2 cups low sodium vegetable broth
15 ounce can kidney beans, drained and rinsed
15 ounce can black beans, drained and rinsed
15 ounce can butter beans or white beans, drained and rinsed
1 1/2 cups cooked barley, see note
Toppings: chopped parsley or cilantro, plain yogurt, chopped scallions, pickled jalapeno, crushed tortilla chips
Directions
- In a Dutch oven over medium heat, add olive oil, onions and carrots. Cook for about 5 minutes until onions and carrots soften. Add garlic, cook for another minute. Add chili powder, cumin, oregano, garlic powder, salt and pepper. Stir and cook for about a minute or so. You should start to smell the spices.
- Add the tomatoes and broth and gently simmer, covered, for about 30 minutes.
- Stir in beans and cooked barley. Cook for a few more minutes.
Optional topping ideas: plain yogurt, pickled jalapenos, crushed tortilla chips, chopped scallions, chopped parsley or cilantro.
Note: To cook barley, add 1/2 cup barley to 1 1/2 cups water. Bring to a simmer, cover and cook for about 20-30 minutes. Barley should be soft but still slightly chewy. If any water remains, drain the barley. Makes about 1 1/2 cups cooked barley.
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