Quick Vegetarian Chili with Avocado Salsa

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 Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 313
  • Calories from fat: 29%
  • Fat: 10.1g
  • Saturated fat: 2.2g
  • Monounsaturated fat: 4.8g
  • Polyunsaturated fat: 1.6g
  • Protein: 9.6g
  • Carbohydrate: 50.4g
  • Fiber: 9.5g
  • Cholesterol: 6mg
  • Iron: 3.4mg
  • Sodium: 814mg
  • Calcium: 100mg

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
  • Avocado Salsa

Preparation

  1. 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.
  2. Note: Store chili in an airtight container in the refrigerator for up to 2 days.
  3. (Totals include Avocado Salsa)
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