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Bean, Vegetable and Barley Chili

This recipe is jam-packed with flavor and healthy ingredients.  It is loaded with all sorts of different 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

2 tsp salt
2 tsp cumin
1 tsp dried oregano
¼ tsp cayenne pepper
¼ tsp cinnamon

Optional Toppings:  grated cheese, sour cream or yogurt, avocado slices  
Note: instead of the spices listed above, try 1 tbs of Cajun Seasoning

Instructions
  1. Heat oil in skillet over medium heat. Add onions, and sauté until tender, about 5 minutes.
  2. Add salt, garlic, bell pepper, carrots, squash and spices. Sauté for 5-10 minutes.
  3. Add corn, diced tomato, tomato sauce and water to the vegetable mixture and bring to a boil. 
  4. Add barley, lower heat and partially cover to let simmer for about 40 minutes. 
  5. Check occasionally and add water if it sticks to the bottom of the pot.
  6. Add beans, zucchini let simmer for 15 minutes.  Add kale just before serving. 
Bean, Vegetable and Barley Chili
No Added Sugar Recipe
Vegetarian Recipe
Heart Healthy Recipe
Nutrition Information
Serving Size: 1 Cup

Calories: 230
Total Fat: 2.5g
Saturated Fat: 0g
Protein: 11g
Sodium: 440mg
Carbohydrates: 46g
Added Sugar: 0g
Fiber: 13g

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​Husky Nutrition Programs at UConn Health
195 Farmington Avenue, MC 6030
Farmington, CT 06032
​
​This information was funded by the USDA's Supplemental Nutrition Assistance Program - SNAP.
 
SNAP helps low-income people buy nutritious food for a better diet. To get more information contact the CT Department of Social Services at 1 855 626-6632 or www.CT.gov/dss.
​
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  • Home
  • Recipes
    • Recipe Categories >
      • Kid Friendly
      • No Added Sugar
      • Vegetarian
      • Heart Healthy
      • Five Ingredients or Less
      • Quick and Easy
    • Breakfast
    • Breads and Muffins
    • Desserts
    • Dips and Salsas
    • Drinks and Smoothies
    • Meatless Meals
    • Meals with Meat
    • Salads
    • Side Dishes
    • Snacks
    • Soups and Stews
    • Sodium Free Spice Blends
    • Recetas
  • Farmers Markets
    • CT Crop Calendar
    • Using SNAP/EBT at Farmers' Markets
  • Education
    • Healthy Eating >
      • MyPlate
      • Understanding The Nutrition Label
      • Added Sugar
      • Healthy Snacking Tips
      • Calories Needed Each Day
      • What is "enough" fruits and vegetables
      • Recipe Videos
    • Healthy Shopping on a Budget >
      • What Can $16 Buy?
      • Budget Pantry
    • Diabetes >
      • Healthy Eating with Diabetes
      • "Diabetes-Friendly" Recipe Guide
    • Heart Health
    • Exercise Tips
    • Water First for Your Thirst
  • SNAP4CT Blog
  • Resources
    • DSS Offices and SNAP Help
    • Community Resources >
      • Free Health Events in CT
      • Organizations
      • Healthy Food Pantry Donations
    • SNAP-Ed Events Calendar
    • FAQ
    • Contact
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