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Quick Vegetarian Chili with Avocado Salsa

Recipe Introduction


Source: Cooking Light-4/01





List of Ingredients



• 2 teaspoons canola oil
  
• 1 cup chopped onion
  
• 1 cup chopped red bell pepper
  
• 2 teaspoons chili powder
  
• 1 teaspoon ground cumin
  
• 1 teaspoon dried oregano
  
• 3 cloves garlic, minced
  
• 1 (4.5 ounce) can chopped green chilies
  
• 2/3 cup uncooked quick-cooking barley
  
• 1/4 cup water
  
• 1 (15-ounce) can black beans, drained
  
• 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
  
• 1 (14 1/2-ounce) can vegetable broth
  
• 3 tablespoons chopped fresh cilantro
  
• 6 tablespoons reduced-fat sour cream
  
• 6 lime wedges
  
• 18 baked tortilla chips
  
• Avocado Salsa :
  
• 1/2 cup finely chopped peeled avocado
  
• 1/3 cup chopped seeded tomato
  
• 2 tablespoons finely chopped onion
  
• 1 tablespoon finely chopped seeded jalapeno pepper
  
• 1 tablespoon chopped fresh cilantro
  
• 1 tablespoon fresh lime juice
  
• 1/8 teaspoon salt
  






Instructions



1. Heat oil in a Dutch oven over medium-high heat. Add onion and bell pepper; saute 3 minutes. Add chili powder and next 4 ingredients (chili powder through green chilies); cook for 1 minute. Stir in barley and next 4 ingredients (barley through broth); bring to a boil. Cover, reduce heat, and simmer for 20 minutes or until barley is tender. Stir in the cilantro. Serve with sour cream, lime wedges, chips, and Avocado Salsa.
   
   
2. For salsa, combine all ingredients, and toss the mixture gently. Serve salsa immediately.
   
   
3. Yield: 6 servings (serving size: 1 cup chili, 1 tablespoon sour cream, 1 lime wedge, 3 chips, and about 2 1/2 tablespoons salsa).(Totals include Avocado Salsa) 313 cal, 10.1g fat, 9.6g pro, 50.4g carb, 6mg chol, 814mg sod.
   
   






Final Comments


(Store the chopped avocado with the seed until ready to combine with the remaining ingredients. Combine just before serving.)