Turkey Chili with Barley and Black Eyed Beans

2
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.

Rating:

☆☆☆☆☆ 0 votes

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

How to Make Turkey Chili with Barley and Black Eyed Beans

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

Printable Recipe Card

About Turkey Chili with Barley and Black Eyed Beans

Course/Dish: Turkey Other Side Dishes
Main Ingredient: Turkey
Regional Style: American
Dietary Needs: Gluten-Free Low Fat Dairy Free




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