Butternut Squash Chili with Meatballs
Nutritional values
(Percentage of daily recommendation)
| Calorie | 530 cal. | (25 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 11.3 mg | (94 %) | ||
| Vitamin K | 38.1 μg | (64 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 15.8 mg | (132 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 131 μg | (44 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 6 μg | (13 %) | ||
| Vitamin B₁₂ | 5.5 μg | (183 %) | ||
| Vitamin C | 99 mg | (104 %) | ||
| Potassium | 1,419 mg | (35 %) | ||
| Calcium | 87 mg | (9 %) | ||
| Magnesium | 64 mg | (21 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 7.1 mg | (89 %) | ||
| Saturated fatty acids | 9.8 g | |||
| Uric acid | 265 mg | |||
| Cholesterol | 75 mg | |||
| Complete sugar | 13 g |
Ingredients
- For the meatballs
- 500 grams Ground beef
- 1 onion
- 1 garlic clove
- ½ tsp Cumin (ground)
- ½ tsp ground cilantro
- cayenne pepper
- salt
- 2 Tbsps chopped cilantro
- 4 Tbsps Pastry flour
- vegetable oil (to saute)
- salt
- For the pumpkin chili
- 1 small Butternut squash
- 1 red Bell pepper
- 2 Tbsps olive oil
- 1 onion
- 2 garlic cloves
- 1 chili pepper
- 1 Tbsp thyme
- salt
- freshly ground peppers
- 1 Tbsp chopped mint
Preparation steps
For the meatballs: Peel the onion and garlic, chop finely and transfer to a bowl with the ground beef, cumin, coriander and cilantro. Season with cayenne pepper and salt. Form into balls and roll in flour. Heat the oil in a skillet and saute until golden brown, remove from the pan.
For the pumpkin chili: Peel and core the butternut squash and cut into 1 cm (approximately 3/8-inch) cubes.
Rinse and halve the pepper lengthwise, remove the seeds and white ribs and roughly chop.
Peel the onions and garlic and dice small.
Rinse the chile, halve lengthwise, remove seeds and finely chop. Heat the oil in a skillet, add the onion, garlic and chile and saute until the onion is translucent. Add the pepper and saute over low heat until soft. Add the butternut squash, the broth and thyme and simmer until the squash has softened, about 20 minutes. Add the meatballs to the pan and simmer until the meatballs are cooked through, 5-10 minutes. Season with salt and pepper and serve sprinkled with mint.
