Bean, Vegetable and Barley Chili

Yield: 8 Servings

Ingredients
2 15oz cans black beans, no sodium added (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 14oz can tomato sauce, low salt
1 14oz can diced tomatoes, no sodium added
½ cup pearl barley
1 zucchini, chopped
1 cup of kale, chopped (thick stems removed) 
1 cup water
2 teaspoons vegetable oil
2 teaspoons salt
2 gloved garlic, minced
2 teaspoons cumin
1 teaspoon dried oregano
¼ teaspoon cayenne
¼ teaspoon cinnamon
OR instead of those spices try 1 tablespoon of Cajun Seasoning

Instructions

1. Heat oil in skillet over medium heat. Add onions, and sauté until tender
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 40 minutes
5. Check occasionally and add water if necessary; if it sticks to the bottom of the pot
6. Add beans, zucchini and kale to the pot and let simmer for 15 minutes
7. Serve as desired

Notes

• Optional Toppings: grated cheese, low fat sour cream or yogurt, avocado slices  

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