Bean and Barley Chili with Cilantro Sour Cream

  • Prep Time 10 min
  • Total Time 1 hr 10 min
  • Servings 6

Ingredients

Ingredients

2
tablespoons vegetable oil
1
large onion, chopped (1 cup)
2
cloves garlic, finely chopped
1/2
cup uncooked pearl barley
2
tablespoons chili powder
1 1/2
teaspoons ground cumin
Salt and pepper to taste
2
cups water
2
cans (14.5 oz each) Muir Glen™ organic diced tomatoes, undrained
1
can (15 oz) Progresso™ black beans, drained, rinsed
1
can (15 oz) Progresso™ dark red kidney beans, drained, rinsed
3/4
cup Old El Paso™ Thick 'n Chunky salsa

Cilantro Sour Cream

1/2
cup sour cream
2
tablespoons finely chopped fresh cilantro

Directions

Directions

  • 1 In 5-quart Dutch oven, heat oil over medium-high heat. Cook onion and garlic in oil 5 minutes, stirring frequently, until tender. Stir in barley, tomatoes, water, chili powder, cumin, salt and pepper. Reduce heat. Cover; simmer 30 minutes.
  • 2 Stir in beans and salsa. Cook about 30 minutes longer or until barley is tender.
  • 3 In small bowl, mix sour cream and cilantro until blended. Serve chili topped with cilantro sour cream.

Notes










Tips

Expert Tips

Do you like it spicy? If so, add 1/4 teaspoon ground red pepper (cayenne) along with the chili powder and cumin. You could also use hot salsa.

Pearl barley has had the outer bran removed and has been steamed and polished. Do not substitute instant or quick-cooking barley for the barley in this chili.

Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving (About 1 1/3 Cups)
Calories
400
Calories from Fat
90
% Daily Value
Total Fat
10g
15%
Saturated Fat
3g
16%
Trans Fat
0g
Cholesterol
10mg
3%
Sodium
640mg
27%
Potassium
740mg
21%
Total Carbohydrate
61g
20%
Dietary Fiber
17g
68%
Sugars
8g
Protein
16g
% Daily Value*:
Vitamin A
40%
40%
Vitamin C
25%
25%
Calcium
15%
15%
Iron
30%
30%
Exchanges:
4 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
4
*Percent Daily Values are based on a 2,000 calorie diet.