Variation On A Classic Dish

Chili Con Carne Salad

5
Average: 5 (8 votes)
(8 votes)
Chili Con Carne Salad

Chili con carne salad - The classic stew as a fresh and crisp variation. Photo: Jan Schümann

share Share
print
bookmark_border Copy URL
Health Score:
8,4 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
479
calories
Calories

Healthy, because

Even smarter

Nutritional values

Kidney beans pack this delicious chili with protein as well as tons of fiber for healthy digetion. 

This recipe can also be made vegetarian by replacing the beef with smoked tofu or cooked lentils.

1 serving contains
(Percentage of daily recommendation)
Calorie479 kcal(23 %)
Protein32 g(33 %)
Fat28 g(24 %)
Carbohydrates20 g(13 %)
Sugar added0 g(0 %)
Roughage8 g(27 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E4.3 mg(36 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.3 mg(19 %)
Vitamin B₆0.3 mg(21 %)
Folate94 μg(31 %)
Pantothenic acid0.5 mg(8 %)
Biotin7 μg(16 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C136 mg(143 %)
Potassium433 mg(11 %)
Calcium93 mg(9 %)
Magnesium27 mg(9 %)
Iron0.8 mg(5 %)
Iodine26 μg(13 %)
Zinc0.5 mg(6 %)
Saturated fatty acids6.3 g
Uric acid21 mg
Cholesterol21 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
1
Ingredients
4 ounces Ground beef
salt
peppers
½ teaspoon ground paprika
½ teaspoon ground Cumin
2 teaspoons olive oil
2 ounces Kidney beans (can; drained weight)
3 Baby corn cobs (can)
6 ounces Cherry tomatoes
½ yellow pepper
½ chile pepper
2 scallions
1 teaspoon fresh oregano (or 1/2 teaspoon dried)
1 tablespoon Red wine vinegar
3 tablespoons Feta
How healthy are the main ingredients?
saltCuminolive oilKidney beansoreganoFeta

Preparation steps

1.

Season meat with salt, pepper, paprika powder, and cumin. Heat 1 tsp. oil in a frying pan. Fry the meat over high heat for 5-7 minutes until crumbly. Set aside.

2.

In the meantime, drain the kidney beans, rinse under cold water and drain. Cut the corn cobs into pieces.

3.

Washing vegetables. Cut the tomatoes in half. Remove the seeds from the peppers and chillies and cut into fine strips or rings. Clean the spring onions and cut them into rings as well.

4.

Wash oregano, shake dry and chop. Mix vegetables with oregano, remaining oil and vinegar and season with salt and pepper. Add minced meat and crumble feta over it.