Linda’s Southwestern Black Bean and Corn Chili

Healthy, Quick and Easy, Kid-friendly, Fiber-rich and Freezable One-Dish Meal!

Vegetarian version:

1 T. olive oil or organic Canola oil

1 medium onion, diced

4 cloves fresh garlic, minced

2 c. water

½ c. pearled barley

1-16 oz. canned diced tomatoes, undrained

1-16 oz. can tomato sauce

2 c. chicken broth

1 c. frozen corn

1- 4 oz. can chopped green chilies, undrained

2-15 oz. can black beans, rinsed and drained

1 T. ground chili powder

1 t. ground cumin

1 green pepper, seeded, diced

Fresh cilantro as a garnish

Directions:

In a 4-quart saucepan, sauté onion in oil over medium high heat for about 3 minutes or until onion is tender.  Add garlic and gently sauté for 2 more minutes.  Add water, barley, tomatoes, tomato sauce and chicken broth and bring to a boil.  Reduce heat and simmer for 10 minutes.

After 10 minutes, add the corn, green chilies, beans, spices and green pepper and simmer for another 5-10 minutes or until green peppers are slightly tender.* 

*Meat version:

When adding the corn, also add 1 lb. ground turkey that was sautéed in a small amount of olive oil and salted to taste.  Reduce recipe by omitting one can of black beans.

Garnish with fresh cilantro if desired, and serve whole-grain toasted tortillas or bread with the meal and/or a side salad.

Makes 10 – One-cup servings.  

Recipe courtesy of www.WeightPlanForLife.com

Enjoy!