Barley Chili Stew

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

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