Beans And Barley Chili


Classifications: Soups and Stews

Qty Measure Ingredient


1 cup medium barley

2 cups onion, chopped

2 cups red pepper, chopped

1 tablespoon vegetable oil

1 tablespoon minced garlic

2 tablespoons chili powder

1 1/2 teaspoons ground cumin

1/8 teaspoon cayenne pepper

1 14-1/2oz can reduced-sodium fat-free chicken broth

1 14-1/2oz can no-salt-added stewed tomatoes

1 15-1/2oz can kidney beans, rinsed & drained

1 15 oz can black beans, rinsed & drained

1 15-1/2oz can blackeyed peas, rinsed & drained

Instructions: Cook barley without adding salt; drain. Saute onion and green pepper in oil for 5 minutes. Add barley and remaining ingredients; bring to a boil. Reduce heat; simmer 20 minutes.



Background: Note: DIABETIC EXCHANGES: One 1-cup serving equals 2 starch, 2 vegetable; also, 198 calories, 461 mg sodium, 0 cholesterol, 39 gm carbohydrate, 10 gm protein, 2 gm fat.

Serves: 12

Food Exchanges: