Quick Vegetarian Chili with Avocado Salsa

Quick Vegetarian Chili with Avocado Salsa Recipe
Randy Mayor; Jan Gautro
You won't miss the meat in this hearty vegetarian chili filled wtih black beans, barley, tomatoes, and green chiles and topped with a bright and refreshing avocado salsa and crisp tortilla chips.

Yield:

6 servings (serving size: 1 cup chili, 1 tablespoon sour cream, 1 lime wedge, 3 chips, and and about 2 1/2 tablespoons avocado salsa)

Recipe from

Nutritional Information

Calories 313
Caloriesfromfat 29 %
Fat 10.1 g
Satfat 2.2 g
Monofat 4.8 g
Polyfat 1.6 g
Protein 9.6 g
Carbohydrate 50.4 g
Fiber 9.5 g
Cholesterol 6 mg
Iron 3.4 mg
Sodium 814 mg
Calcium 100 mg

Ingredients

2 teaspoons canola oil
1 cup chopped onion
1 cup chopped red bell pepper
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
3 garlic cloves, minced
1 (4.5-ounce) can chopped green chiles
2/3 cup uncooked quick-cooking barley
1/4 cup water
1 (15-ounce) can black beans, drained
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
1 (14 1/2-ounce) can vegetable broth
3 tablespoons chopped fresh cilantro
6 tablespoons reduced-fat sour cream
6 lime wedges
18 baked tortilla chips

Preparation

Heat the oil in a Dutch oven over medium-high heat. Add onion and bell pepper; sauté 3 minutes. Add chili powder and next 4 ingredients (chili powder through green chiles); cook 1 minute. Stir in barley and next 4 ingredients (barley through broth); bring to a boil. Cover, reduce heat, and simmer for 20 minutes or until barley is tender. Stir in cilantro. Serve with sour cream, lime wedges, chips, and Avocado Salsa.

Note: Store chili in an airtight container in the refrigerator for up to 2 days.

(Totals include Avocado Salsa)

Note:

Patsy Jamieson,

March 2002
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