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One Pot Pearl Barley Chilli + Mango Salsa
Smoky, rich and satisfying, this one-pot chilli is packed with iron from the beans, pearl barley and chocolate. The fresh mango salsa isn't just delicious - the vitamin C helps your body absorb that iron too. Each serving gives you 10mg of iron, 24g of protein and 21g of fibre.
Ingredients
Ingredients:
- olive oil
- onion, peeled + finely chopped
- garlic cloves, peeled + finely chopped
- red chillies, finely chopped
- smoked paprika
- ground cumin
- ground cinnamon
- pearl barley, rinsed
- tins of kidney beans, drained
- tins of chopped tomatoes
- vegetable stock
- tomato purée
- salt
- 85% dark chocolate, roughly chopped
- lime, juice only
- plant-based yoghurt, see tips
- pumpkin seeds
For the mango salsa:
- mango, peeled + diced
- red pepper, diced
- red onion, finely chopped
- fresh coriander, chopped
- lime, juice only
Method
- 1
Heat a little oil in a large saucepan over a medium heat. Once hot, add the onion and fry for 8 minutes until softened.
- 2
Add the garlic and chilli and fry for 2 minutes. If you prefer less heat, discard the seeds before adding.
- 3
Add the smoked paprika, cumin and cinnamon and fry for another 2 minutes.
- 4
Tip in the pearl barley and fry for 3 minutes, stirring regularly.
- 5
Add the beans, chopped tomatoes, stock, tomato purée and a pinch of salt. Fill each empty tomato tin a third full with hot water, swirl to collect any remaining tomato and add to the pan. Stir well, bring to the boil, then reduce to a low simmer and cook for 40-50 minutes until the pearl barley is tender.
- 6
Meanwhile, combine all the mango salsa ingredients in a small bowl with a pinch of salt and set aside.
- 7
Once the chilli is nearly ready, stir in the chocolate and the juice from half the lime. Season with salt to taste.
- 8
Ladle into bowls and top with the yoghurt, mango salsa and pumpkin seeds. Cut the remaining lime half into wedges and serve alongside.
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Community reviews
Rated 4.2 out of 5 from 6 reviews
- Zuza
“Adding chocolate to it made it very overpowering and I didn't like it. it was, however, delicious before I added the chocolate.”
- Mara
“really nice! made half the amount and it’s perfect for 3 ;)”
- KC
“This was good, but just to level set on terms of nutritional information…there is no way a normal person would only get 3 servings from this recipe. It makes a huge amount, at LEAST 6 servings.”
- Edouard
“very satisfiying. added ancho chillies to add warmth and ate it with black pearl rice.”
- Emilia
“Had to make this without the mango salsa but still was everything I hoped for it to be. Filling, nutritious and tasted amazing!”