Black and White Bean Chili on Peanut Butter Toast
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 30 min.
Ready in
Calories:
326
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 326 cal. | (16 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 8.3 g | (28 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.5 mg | (54 %) | ||
| Vitamin K | 58.1 μg | (97 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.3 mg | (69 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 152 μg | (51 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 29.7 μg | (66 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 98 mg | (103 %) | ||
| Potassium | 880 mg | (22 %) | ||
| Calcium | 151 mg | (15 %) | ||
| Magnesium | 120 mg | (40 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 95 mg | |||
| Cholesterol | 1 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 3 Tomatoes
- 1 Red Bell pepper
- 2 handfuls mixed Fresh herbs (such as parsley, basil and cilantro leaves)
- 1 shallot
- 1 Tbsp olive oil
- 250 grams black Beans (canned)
- 250 grams white Beans (canned)
- salt
- freshly ground peppers
- 1 pinch chili peppers
- 1 pinch Sumac
- 4 slices Whole Wheat Toast
- 6 Tbsps Peanut butter
- 2 Tbsps sliced almonds
Preparation steps
1.
Blanch tomatoes, peel and cut out stems and scrape out seeds and roughly chop. Rinse, core and roughly chop the pepper. Rinse herbs, shake dry and pluck off leaves and chop finely. Peel shallot and chop finely.
2.
Rinse white beans and black beans and drain. Heat oil and sauté shallot. Add peppers and beans. Cover and simmer for about 10 minutes over low heat. Mix in tomatoes and herbs and season with salt, pepper, chile and sumac.
3.
Toast bread until crispy toasted and spread with peanut butter. Top with beans serve sprinkled with almonds.
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