Beans and Barley Chili Recipe

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Ingredients:

Serving

1 cup uncooked medium pearl barley
2 cups chopped onion
2 cups chopped sweet red pepper
1 tbsp canola oil
1 can (16 oz) kidney beans, rinsed and drained
1 can (15-1/2 oz) black-eyed peas, rinsed and drained
1 can (15 oz) black beans, rinsed and drained
1 can (14-1/2 oz) reduced-sodium chicken broth
1 can (14-1/2 oz) stewed tomatoes
2 tbsp chili powder
1 tbsp minced garlic
1-1/2 tsp ground cumin
1/8 tsp cayenne pepper

Directions:

Cook barley according to package directions; drain. In a large saucepan, saute onion and green pepper in oil for 5 minutes. Add barley and remaining ingredients; bring to a boil. Reduce heat; simmer uncovered for 20 minutes. Yield: 12 servings.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	102.11 Kcal (428 kJ)
Calories from fat	15.98 Kcal
		% Daily Value*
Total Fat	1.78g	3%
Sodium	42.04mg	2%
Potassium	242.37mg	5%
Total Carbs	18.21g	6%
Sugars	2.46g	10%
Dietary Fiber	4.74g	19%
Protein	3.38g	7%
Vitamin C	34.1mg	57%
Iron	1.2mg	7%
Calcium	26.3mg	3%

Amount Per 100 g
Calories	124.33 Kcal (521 kJ)
Calories from fat	19.45 Kcal
		% Daily Value*
Total Fat	2.16g	3%
Sodium	51.19mg	2%
Potassium	295.12mg	5%
Total Carbs	22.17g	6%
Sugars	3g	10%
Dietary Fiber	5.77g	19%
Protein	4.11g	7%
Vitamin C	41.5mg	57%
Iron	1.5mg	7%
Calcium	32.1mg	3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

1.4

Points
2

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
cholesterol free,
high fiber

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