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Comforting, tasty, spicy chili without meat. The meat is replaced with barley. Legumes and grain a great healthy meat replacement combination.
Ингредиенты
- 2 tbsps olive oil
- 1 large onion, chopped
- 4 - 5 cloves garlic, chopped
- 2 medium carrots, peeled, diced
- 2 tbsp chili powder
- 2 tbsp cumin powder
- 2 tbsp pure cocoa powder
- 1 tsp cinnamon powder
- 2 tbsp dried oregano
- 1-28 oz can diced tomatoes
- 2 small cans tomato paste
- 1-19 oz can tomato sauce
- 3 cups water (or more)
- 1 cup barley
- 1 red pepper, diced
- 3 - 19 oz cans kidney beans, drained and rinsed
- 1 small can corn, drained and rinsed or equivalent frozen corn
- 1 - 19 oz can lima beans, drained and rinsed
- 1 - 19 oz can black beans, drained and rinsed
- 1 unit chipotle pepper in adobo sauce, minced
- 1 1/2 tsp salt
- Pepper to taste
- Optional: Fresh cilantro sprigs
Инструкции
- Cook the onion, garlic and carrots in the olive oil over medium heat in a heavy casserole or creuset stirring frequently for about 5 minutes until the onion is transparent and carrots are soft. Add the diced tomatoes, tomato paste, tomato sauce, water, barley, corn, red pepper and beans. Also add the spices: chili powder, chipotle, cumin, oregano, cocoa powder, cinnamon, salt and pepper. Continue cooking on low heat, stirring frequently for approximately 1 1/2 hour to 2 hours or until the barley is cooked and the chili has thickened. You may need to add more water as the barley will soak up the water during cooking time. Adjust spices to your taste at the end of cooking time.
- Ladle into serving bowls and top with cilantro sprigs. Serve with tortilla chips or fresh baked bread or with cooked white rice.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 500g | |
| Recipe makes 12 servings | |
| Calories 457 | |
| Calories from Fat 25 | 5% |
| Total Fat 2.89g | 4% |
| Saturated Fat 0.65g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 1508mg | 63% |
| Potassium 1859mg | 53% |
| Total Carbs 88.67g | 24% |
| Dietary Fiber 23.3g | 78% |
| Sugars 14.27g | 10% |
| Protein 24.49g | 39% |
