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Ingredients
US|METRIC
6 SERVINGS
- 2 Tbsp. olive oil
- 4 cloves garlic (minced)
- 1 onion (chopped)
- 1 carrot (chopped)
- 1 stalk celery (chopped)
- 1 green pepper (chopped)
- 1 tsp. dried oregano
- 2 tsp. ground cumin
- 2 Tbsp. chili powder
- 1/4 tsp. cinnamon
- 1 1/2 tsp. salt
- 28 oz. diced tomatoes
- 4 cups water
- 1 cup pearl barley
- 1 can chickpeas (drained & rinsed, 16 oz)
- 1 can black beans (drained & rinsed, 16 oz)
- cheddar (optional)
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Directions
- Heat oil in lg pot over medium heat. Add garlic, onion, carrot, celery & pepper. Cook for 10 mins or until veggies softened.
- Add oregano, cumin, chilli powder, cinnamon & salt
- Add tomatoes & 4 cups of water. Stir in barley. Gently simmer over low heat, uncovered, for 45 mins
- Add chickpeas & black beans. Simmer for another 10 mins
- Serve with grated cheddar, sour cream & chopped fresh cilantro.
NutritionView More
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390Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories390Calories from Fat70 |
| % DAILY VALUE |
| Total Fat8g12% |
| Saturated Fat2g10% |
| Trans Fat |
| Cholesterol5mg2% |
| Sodium1160mg48% |
| Potassium960mg27% |
| Protein15g |
| Calories from Fat70 |
| % DAILY VALUE |
| Total Carbohydrate67g22% |
| Dietary Fiber17g68% |
| Sugars6g |
| Vitamin A80% |
| Vitamin C70% |
| Calcium15% |
| Iron25% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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