turkey chili with barley and black eyed beans

BreadandSoupLady avatar
By Elaine Douglas
from Vancouver, BC

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.

serves 6
prep time 15 Min
cook time 50 Min
method Stove Top

Ingredients For turkey chili with barley and black eyed beans

  • 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
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How To Make turkey chili with barley and black eyed beans

  • 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
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