Vegetarian Chili

It's chilly outside-and you want something warm to eat for dinner tonight (and tomorrow night).  How about Chili when it's chilly?! This healthy and satisfying meal will serve your family for 2 days-who doesn't love left overs? This recipe makes a big batch-feel free to cut it in half if you don't want it for more than 1 night.

Serves 10. Prep time: 20 minutes   Cook time (hands off): 40 minutes if using a pressure cooker, 1 hr 20 minutes if using traditional pot
Ingredients:

• 8 c beans-we used kidney and black beans (we did half and half)
• 2 c chopped carrots (unpeeled)
• 2 c chopped/peeled sweet potatoes
• 3 c onions
• 1 28 oz can chopped tomatoes (or whole and cut up)
• 1 16 oz can tomatoes
• 3/4 c barley 
• 1/2 c banana peppers (or 1 c of green peppers to reduce your spice)
• 3-4 cloves garlic
• 1 dark beer (optional)-if omiting, add more liquid
• 1-2 c water (depending on how much liquid is in your tomatoes)
• 4 tbsp chili powder
• 2 tbsp cumin
• 1/4 tsp cayenne
• 2 tsp salt

Instructions:

1. Combine all of the ingredients into a pot except barley (save for later or see step 4)
2. If using a pressure cooker-bring up to boil and reduce heat once detector pop, cook for 20 minutes
   
3. If using a traditional pot, bring to a boil, and reduce to a simmer for about 50 minutes-1 hour
4. Add in barley and bring back up to a boil (we did this because we didn't want the barley to expand too much but you could add it in with everything in the beginning)
5. Cook for another 20 minutes, until barley has softened (without pressurizing if using the pressure cooker)
6. Serve over brown rice or with these awesome molasses corn muffins, top with low fat cheese. Even better the next day!
   
   
   
   

Nutritional Benefits:

• High in Protein: awesome for healing and repairing damaged tissues-1c of kidney beans=15g of protein
• High in Fiber, 1c of kidney beans=13g of fiber in just the beans, Barley= 6g of fiber in 1 cup cooked: barley expands about 3-4xs (veggies are high in fiber too): essential for eliminating toxins from the body, aiding in digestion, and helping to maintain proper blood sugar levels
• Anti-inflammatory
• Low in Fat (almost no fat, less than 1g/1c of beans)-heart healthy
• High in Vitamin A (carrots & sweet potatoes): great for bone, teeth, and eye health
• High in Potassium-840 mg in 1 cup of beans
• High in Iron-about 20% of daily needs in 1 cup of beans: essential for oxygenating your muscles and improving circulation 
• Barley: high in fiber 54% of daily needs in 1 cup of cooked barley, great for diabetics in controlling blood sugar levels, high in magnesium, helps lower cholesterol