Quick Vegetarian Chili with Avocado Salsa

The whole reason I came across the previous post's recipe is that I was digging out this oldie but a goodie. When looking for some comforting (it's getting COLD out!) and quick weeknight recipes I thought of this awesome Vegetarian (and so easily made Vegan) chili recipe. It's hearty and flavourful, the kids love it, and it's quick. What more can a gal ask for? Oh, and it's lite! Bring on the chili.....

(credit to CookingLight.com for the recipe and picture.)

Quick Vegetarian Chili with Avocado Salsa

My notes: To make this vegan, simply leave out the sour cream. It's still delicious without.
The jalapeno in the salsa is the only thing you need to leave out if cooking for toddlers. I recommend making two batches, one with the jalapeno and one without.
I also added a little more veggie broth as it was cooking, as it seemed to get too thick to me.

Yield
6 servings (serving size: 1 cup chili, 1 tablespoon sour cream, 1 lime wedge, 3 chips, and and about 2 1/2 tablespoons avocado salsa)

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 garlic cloves, minced
1 (4.5-ounce) can chopped green chiles
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 (see below)

Preparation
Heat the oil in a Dutch oven over medium-high heat. Add onion and bell pepper; sauté 3 minutes. Add chili powder and next 4 ingredients (chili powder through green chiles); cook 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 cilantro. Serve with sour cream, lime wedges, chips, and Avocado Salsa.

Note: Store chili in an airtight container in the refrigerator for up to 2 days.

(Totals include Avocado Salsa)
Nutritional Information
Calories: 313 (29% from fat)
Fat: 10.1g (sat 2.2g,mono 4.8g,poly 1.6g)
Protein: 9.6g
Carbohydrate: 50.4g
Fiber: 9.5g
Cholesterol: 6mg
Iron: 3.4mg
Sodium: 814mg
Calcium: 100mg
Patsy Jamieson, Cooking Light, MARCH 2002

Avocado Salsa
Yield
1 cup (serving size: about 2 1/2 tablespoons)

Ingredients
1/2 cup finely chopped peeled avocado
1/3 cup chopped seeded tomato
2 tablespoons finely chopped onion
1 tablespoon finely chopped seeded jalapeño pepper
1 tablespoon chopped fresh cilantro
1 tablespoon fresh lime juice
1/8 teaspoon salt

Preparation
Combine all ingredients; toss mixture gently. Serve salsa immediately.

Nutritional Information
Calories: 59 (79% from fat)
Fat: 5.2g (sat 0.8g,mono 3.2g,poly 0.7g)
Protein: 0.8g
Carbohydrate: 3.7g
Fiber: 1.9g
Cholesterol: 0.0mg
Iron: 0.5mg
Sodium: 54mg
Calcium: 6mg
Patsy Jamieson, Cooking Light, MARCH 2002