This is a basic chili recipe that I’ve adapted to allow for the use of dried beans and pearled barley. These two ingredients put together make for a really satisfying and nutritious meal. It is packed with flavour while being low in fat and calories and rich in important nutrients like fibre, protein, vitamins and minerals, including Vitamins A & C, folate, potassium, and iron. The combination of the beans (a legume) with the barley (a grain) means this dish is a source of complete protein.

Like many of my other recipes, this one is also very versatile. You can make it in the oven or in a slow cooker, and I give you instructions for both. You can easily add more vegetables, including celery, pepper, and corn, which would add more flavours and textures (not to mention nutrients!). You could mix and match the type of beans you add. I like using a variety of beans, including black beans, kidney beans, navy beans, and pinto beans.

My favourite toppings for this chili are sliced avocado and a dollop of yogourt. So good!

Using dried rather than canned beans is cheaper and allows you to control the amount of salt in the dish. I also enjoy using dried beans because I can mix and match the type of bean I add to the chili, which makes for a more interesting dish.

However, if you prefer a shorter version of this dish, you can use canned beans, and I have included instructions below if you choose to do so.

Whichever way you decide to cook this dish, it’s fairly simple to make and does not require much active cooking time. Especially if you’re using a slow cooker, it requires minimal effort.

Yield: 5 servings | Cook time: 6-7 hours (1 hour if using canned beans)

Ingredients

• 1 cup dry beans (black, kidney, pinto, etc.) OR two 540 ml cans
• 1 teaspoon canola oil
• 1 medium onion, diced
• 2-3 garlic cloves, minced
• 1/4 cup pearled barley
• 1 large carrot, peeled and diced
• 1 828 ml can whole or diced tomatoes
• 2 cups water or stock
• 1 bay leaf
• 1/4 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon chipotle and/or ancho chili powder (I buy a mix of the two)
• 1 teaspoon sugar
• 1/2 teaspoon salt

Instructions: Slow Cooker

1. Optional: soak the beans in 3-4 cups of cold water for 4-12 hours (can be overnight). Drain and rinse them before use.
2. Add all of the ingredients to the slow cooker and stir to combine.
3. Turn the slow cooker on “high” if this setting exists. If not, pick the setting that would allow the chili to simmer gently. Cook the chili for 5-6 hours, more if desired*.

Instructions: Oven

1. Optional: soak the beans in 3-4 cups of cold water for 4-12 hours (can be overnight). Drain and rinse them before use.
2. Preheat the oven to 250°F (120°C). Arrange a rack in the middle of the oven with no racks above it (so that your pot fits into the oven).
3. In a medium to large pot over medium heat, sauté the onion in the canola oil until it is lightly browned (5-10 minutes). Add the minced garlic and sauté 1-2 minutes until fragrant.
4. Add all of the other ingredients to the pot (including the beans), stir, and bring to a boil. If using whole tomatoes, use your spoon to break them up in the pot. Reduce the heat to maintain a gentle simmer, taste, and adjust seasoning.
5. Put the pot with the lid on inside the oven. Bake/cook for 5-6 hours, or more if desired*.

*This recipe is not time-sensitive, you could cook it for up to 8 hours.

Instructions: Using Canned Beans

1. In a medium to large pot oven medium heat, sauté the onion in the canola oil until it is lightly browned (5-10 minutes). Add the minced garlic and sauté 1-2 minutes until fragrant.
2. Drain and rinse the canned beans.
3. Add all of the other ingredients to the pot (including the beans), stir, and bring to a boil. If using whole tomatoes, use your spoon to break them up in the pot. Reduce the heat to maintain a gentle simmer, taste, and adjust seasoning.
4. Cook on the stove top for 30-45 minutes, stirring occasionally.

Nutritional Information