Oil-free, this fusion chili dish stew brings new levels of flavors and greatly increased nutrition to these classic dishes. Barley replaced the potatoes in a typical stew. Fennel not only adds nutrition but brings a sauce’age flavor to the party while the red peppers bring the spice. Add a rich thick stew-like broth and it creates a guilt-free, comfort food that is not only satisfying but incredibly healthy.
RECIPE (base) 8 cups low-sodium veggie broth 1 can organic no-salt-added kidney beans (reserve) 1 can organic no-salt-added Northern beans (reserve) 2 sliced stalks of celery 1 minced large carrot 2 cups chopped kale ½ cup uncooked barley ½ tsp fennel seeds or ½ tsp powder
AROMATICS 1 tsp dried oregano or 1 Tbsp fresh ½ smoked paprika 2 tsp chili powder or 1 tsp cumin ½ tsp ground mustard seeds or powder ½ tsp garlic powder ½ tsp onion powder 1 Tbsp arrowroot or cornstarch (reserve)
The barley will absorb 1 ½ cups of the liquid so it is important we add an equal amount. 1 cup of this liquid will be countered by the liquid from the beans. Put the beans aside and combine 5 ½ cups low-sodium veggie broth with all ingredients. Bring to a boil then cover and simmer for 50 mins.
Add both beans including the liquid. Combine ½ cup of the remaining veggie broth with the 5 Tbsp of arrowroot or cornstarch. It will thicken the soup in seconds.
Makes 6 servings