Meatless Monday on Super Bowl Sunday: Three Bean Chili with Mushrooms and Barley courtesy of inSHAPE

Chili on a winter Sunday is almost a given, and on Super Bowl Sunday, it may be a crime to go without. Why not give this veggie version a shot and treat your body to a healthy alternative to the traditional beef or turkey favorites?

Three Bean Chili with Mushrooms and Barley
Three Bean Chili with Mushrooms and Barley

Ingredients:

  • 1 cup dry, uncooked barley
  • 1 package crimini mushrooms, ground (about 2 cups)
  • 5 tbsp extra-virgin olive oil
  • 1 large onion, chopped
  • 1 large garlic clove, chopped
  • 1 cup celery, minced
  • 1 cup celery root, minced
  • 5 medium tomatillos, cubed
  • 2 cups water
  • 1 cup tomato paste
  • 2 tsp salt
  • ½ tsp cayenne pepper
  • 2 cups chopped tomatoes
  • 1 jalepeno, minced
  • 2 small red chili peppers, minced
  • ½ cup fresh parsley, chopped
  • 1 red pepper, chopped
  • 1 green bell pepper, chopped
  • 2 cups kidney beans, tender
  • 2 cups pinto beans, tender
  • 2 cups cannellini beans, tender

Preparation:

Drizzle 2 tbsp of olive oil in a skillet. Over medium heat, brown barley, stirring frequently, for about 5-6 minutes. Remove from heat and stir in ground mushrooms. Set aside.

Drizzle remaining olive oil in stock pot and saute onion, garlic, celery, celery root, and tomatillos for 5-6 minutes. The heat should be medium-high, and you’ll know when it’s time to add the water (stir frequently and don’t let the onions burn). Also add the tomato paste, salt and pepper and simmer for 20 minutes. This next step isn’t mandatory, but we like the chunkiness of chili to come from the main ingredients, so we used a hand mixer to blend the base. Not completely, but now you really have a thick, stewy foundation for the remaining steps.

Add tomatoes, hot peppers, parsley, and check seasoning (add salt and pepper to taste once again). Stir in barley/mushroom mixture and cook for at least an hour over low heat. Check on it frequently.

Gently fold in beans and remaining peppers and serve yourself a little for fun! It’s perfectly fine to eat now. Made on Sunday for the Super Bowl, this dish will be even better on Monday when the flavors are truly married. We always top with a dollop of Fage yogurt in lieu of sour cream.

Enjoy!

Find out more about inSHAPE Fitness. Be sure to check them out at www.inshape-fitness.com, on Facebook, and on Twitter.

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