Bean, Vegetable and Barley Chili

This recipe is jam-packed with flavor and healthy ingredients.  It is loaded with 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

Optional spices: 2 tsp salt, 2 tsp cumin, 1 tsp dried oregano, ¼ tsp cayenne pepper, ¼ tsp cinnamon.  OR try 1 Tbs Cajun Seasoning
Optional Toppings:  grated cheese, sour cream or yogurt, avocado slices  

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 and zucchini, and simmer for 15 minutes.  Add kale just before serving. 
Nutrition Information
Serving Size: 1 Cup

Calories: 230
Total Fat: 2g
Saturated Fat: 0g
Protein: 11g
Sodium: 770mg
Carbohydrates: 45g
Added Sugar: 0g
Fiber: 13g