Food for Thought
Looking for a vegetarian option for your Super Bowl chili or for a way to spice things up for your sweetheart on Valentine’s Day? This recipe will fill you up with fiber while delivering great flavor. It takes just 20 minutes to prep; cooks in 55 minutes; and yields 12 one-cup servings.
Bring 4 cups of water to boil in large saucepot. Add barley, turn down heat and simmer 30–40 minutes or until cooked through. Drain any excess liquid; partially cover to keep warm.
Meanwhile, heat olive oil in large saucepan over medium heat. Add onion and garlic; cook 2 minutes. Add mushrooms, seasonings, salt and black pepper; continue to cook 4–5 minutes. Stir in peppers and chiles; cook 3–4 minutes more or until vegetables are tender.
Stir in all remaining ingredients except barley. Bring to boil. Reduce heat; cover and simmer 20–25 minutes or until flavors are melded, stirring after 15 minutes to prevent sticking. Add cooked barley and continue to cook 10 minutes.
1 C barley
4 t olive oil
1 small onion, chopped
1 clove garlic, finely chopped
3 (8 oz) packages cremini mushrooms, quartered
1 T chipotle chili powder (not ground chipotle chile peppers) or 2½ t chili powder plus ½ t ground chipotle chile)
2 t oregano, preferably Mexican
1 t ground cumin
½ t sea salt
¼ t freshly ground black pepper
1 medium red bell pepper, seeded and chopped
2 fresh Anaheim chiles
1 C frozen corn, thawed
1 (16 oz) can chili beans, undrained
1 (15 oz) can crushed tomatoes
2 C water
2/3 C low-sodium vegetable broth
Recipe Key: C = cup | T = tablespoon | t = teaspoon | oz = ounce
Source: Recipe and photo courtesy of the Mushroom Council, www.mushroominfo.com.
Per serving: 222 calories; 3 grams total fat: 1 g saturated fat; 0 g cholesterol; 590 milligrams sodium; 9 g protein; 42 g carbohydrates; 10 g dietary fiber.