Chili Con Carne
Nutritional values
(Percentage of daily recommendation)
| Calorie | 404 cal. | (19 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 18.1 g | (60 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 12.2 mg | (102 %) | ||
| Vitamin K | 64.4 μg | (107 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.8 mg | (65 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 160 μg | (53 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 11.3 μg | (25 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 100 mg | (105 %) | ||
| Potassium | 1,603 mg | (40 %) | ||
| Calcium | 254 mg | (25 %) | ||
| Magnesium | 178 mg | (59 %) | ||
| Iron | 6.8 mg | (45 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 145 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 1 onion
- 1 garlic clove
- 1 small, red chili pepper
- 200 grams Pumpkin
- 1 Tbsp olive oil
- 1 Tbsp Tomato paste
- 100 milliliters dry Red wine (vegan, substitute vegetable stock)
- 400 grams pureed Tomatoes (canned)
- salt
- freshly ground peppers
- 1 Tbsp dried oregano
- 1 tsp dried thyme
- 1 tsp ground Cumin
- 1 tsp ground paprika (sweet)
- 1 Red Bell pepper
- 3 Cornichons
- 300 grams Smoked tofu
- 400 grams Kidney beans (canned)
- 250 grams Corn (canned)
- 1 handful cilantro
- 1 ripe Avocado
- 1 Tbsp Lime juice
Preparation steps
Peel onion and garlic and finely chop. Rinse chile pepper and finely dice. Cut pumpkin into cubes. Saute onion, garlic and chile pepper in hot oil. Add tomato paste and puree. Pour in red wine. Add tomatoes and pumpkin and season with salt, pepper, oregano, thyme, cumin and paprika. Simmer gently for 30 minutes, stirring occasionally.
Rinse bell pepper, cut in half, remove seeds and ribs and dice. Cut cornichon and chop tofu.
Drain beans and corn. Add bell pepper, cornichon and tofu to chili and simmer for 10 minutes. If necessary, add more wine or broth. Season well. Rinse cilantro, shake dry and remove leaves. Cut avocado in half, remove pit and skin and cut flesh into small cubes. If you are not serving chili immediately, drizzle avocado with lime juice to keep fresh. Serve chili in bowls topped with avocado and cilantro.
