One-Pan Pearl Barley Chilli.
If you have never tried pearl barley, you might be curious as to how it can replace rice in a traditional chilli. In summary pearl barley is used a little like risotto rice in this recipe - it absorbs all the bright and bursting flavours of the sauce and creates a wonderfully satiating and effort-less dish with a slight bite. One pan & minimal chopping equals one perfect dish for a weekly prep & freezer friendly meal.
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Serves: 6 | Total Cooking Time: 60-70 minutes (majority is just simmering)
Ingredients
1.5 red onions, diced
6 garlic cloves, minced
3 red chillies
2 vegetable stock cubes, dissolved in 750ml boiling water
3x 400g tins of plum tomatoes
3x 400g tins kidney beans
300g dry pearl barley (you can also use risotto rice, but you won’t need to let it simmer for as long)
1.5 tsp ground cinnamon
3 tsp ground cumin
1.5 tbsp smoked paprika
1 tsp chilli flakes
4 tbsp tomato puree
4 tbsp cacao powder or 45g dark chocolate
Optional (for extra plant protein)
300g tempeh, grated or finely diced
Instructions
Prep all your veg. Place the diced onion, garlic and red chillies into a pan over medium heat until soft and browned.
Add in your chilli flakes, smoked paprika, cumin and cinnamon, and cook for 2 minutes. If using tempeh, add this in at this point also.
Rinse the pearl barley in cold water and then place into the pan for a further 3 minutes to lightly toast them.
Drain and rinse your kidney beans and mix together your veggie stock. Place them both into the pan, along with your tinned tomatoes, tomato puree, and an extra 300ml water. Stir, lower the heat slightly and bring to a simmer for roughly 45-50 minutes, or until the pearl barley is cooked but still has a bite to it.
Before serving, stir in the cacao powder or dark chocolate chunks, until fully mixed or melted.
Serve and enjoy! This will last up to 5 days in the fridge or feel free to freeze for up to 3 weeks and defrost as needed. x
If you do make this recipe let me know by sharing a photo with me! I would love more than anything to see your creations.
