Autumn Pumpkin and Vegetable Chili
Nutritional values
(Percentage of daily recommendation)
| Calorie | 281 cal. | (13 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.1 g | (47 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.2 mg | (52 %) | ||
| Vitamin K | 42.1 μg | (70 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.6 mg | (38 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 174 μg | (58 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 5.6 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 1,416 mg | (35 %) | ||
| Calcium | 146 mg | (15 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 226 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 800 grams Pumpkin
- 1 paprika (red)
- 1 chili pepper (red)
- 1 chili pepper (yellow)
- 1 can Kidney beans
- 1 can Corn
- 1 stalk Leeks
- 1 onion
- 2 garlic cloves
- 2 Tbsps Tomato paste
- 2 Tbsps sunflower oil
- 200 milliliters white wine
- 600 milliliters Vegetable broth
- salt
Preparation steps
Cut pumpkin flesh from rind and cut into cubes, each about 2 cm (approximately 3/4 inches). Rinse bell pepper, drain and pat dry and cut in half and remove stem and seeds and ribs and cut into small cubes. Rinse leek, drain and halve lengthwise and cut into half rings. Peel onion and garlic and cut in half and finely dice. Rinse chile peppers, drain and pat dry and slice lengthwise and remove stems and seeds and ribs and cut into very thin strips.
Rinse corn and kidney beans and drain in a colander. Heat oil in a large saucepan, sauté onion with garlic until soft and add chile and pumpkin. Add wine and a little broth and cook for about 15-20 minutes. Then add remaining vegetables and broth and cook for about 10 minutes. Stir in tomato paste season with salt and pepper and herbs to taste. Serve hot.
