Turkey Chili with Barley and Black Eyed Beans

Elaine Douglas

By
@BreadandSoupLady

Good, low calorie, high fibre dish. I have substituted lean ground beef on occasion. If I use canned beans I will use a 19 oz can of drained black beans. Usually I prefer beans that I have prepared from dry.


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Rating:

Comments:

Serves:

6

Prep:

15 Min

Cook:

50 Min

Method:

Stove Top

Ingredients

2 tsp vegetable oil
1 cup chopped onion
2 tsp crushed garlic
1 lb ground turkey
1 19-oz can whole or diced tomatoes with juice or 28 ounce can and omit the tomato paste.
1 1/2 cups chicken stock
1/4 cup pearl barley
1 tbsp seeded and minced jalapeño peppers or 1 tsp red pepper flakes
2 tsp dried basil
1 tsp dried oregano
2 bay leaves
1 cup drained and rinsed black eye beans or black beans (one 15 oz. can drained)
2 tbsp tomato paste
1/3 cup chopped green onions, whole onion
1/3 cup grated lower-fat cheddar cheese
1/4 cup low-fat sour cream
1/4 cup chopped parsley or basil
1 tsp
salt

Directions Step-By-Step

1
In a large nonstick pan sprayed with vegetable spray, heat the oil, then add the onion and garlic and sauté for 5 to 8 minutes or until the onions are browned.
2
Add the turkey and sauté for 8 minutes until no longer pink. Add the tomatoes and juice, stock, barley, peppers, basil, oregano, bay leaves, beans and tomato paste, bring to a boil, and simmer uncovered for 30 minutes, or just until the barley is tender, breaking the tomatoes with the back of a wooden spoon.
Taste for seasoning.
3
Garnish each serving with green onions, cheese, sour cream and parsley.
4
Per serving
Calories 359
Protein 27 g
Net carbohydrates 28 g
Fat 11 g
Saturated fat 3.6 g
Cholesterol 67 mg
Sodium 165 mg
Fibre 9.5 g

About this Recipe

Course/Dish: Turkey, Other Side Dishes
Main Ingredient: Turkey
Regional Style: American
Dietary Needs: Gluten-Free, Low Fat, Dairy Free
Other Tags: Quick & Easy, For Kids, Healthy