Chili Con Carne with Potatoes
Healthy, because
Even smarter
Nutritional values
A classic chili con carne must be hot and that's a good thing, because the hotness from the chillies activates our entire metabolism and thus also supports fat burning. The substance called capsaicin is responsible for this.
Chili can also be made sin cane, that is, without meat. For this you can soak soy granules (about 170 grams) in water and then use them instead of the minced meat. You can also vary the vegetables. For example, if you still have vegetable leftovers in the fridge, like zucchini, you can use them in chili.
(Percentage of daily recommendation)
| Calorie | 456 cal. | (22 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.6 g | (15 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.7 mg | (73 %) | ||
| Vitamin K | 22.1 μg | (37 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 14.5 mg | (121 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 103 μg | (34 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 11.7 μg | (26 %) | ||
| Vitamin B₁₂ | 4.1 μg | (137 %) | ||
| Vitamin C | 153 mg | (161 %) | ||
| Potassium | 1,218 mg | (30 %) | ||
| Calcium | 52 mg | (5 %) | ||
| Magnesium | 73 mg | (24 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 5.4 mg | (68 %) | ||
| Saturated fatty acids | 9.7 g | |||
| Uric acid | 187 mg | |||
| Cholesterol | 79 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 2 onions
- 4 garlic cloves
- 3 Tbsps vegetable oil
- 500 grams Ground meat
- 300 milliliters Beef broth
- 2 Bell pepper (red)
- 1 Tbsp Tomato paste
- 300 grams potatoes
- 4 Tomatoes
- 1 chili pepper (red, chopped)
- ½ tsp Chili powder
- ½ tsp Cumin
- 1 pinch sugar
- ½ tsp salt
- 1 Tbsp oregano (fresh, chopped)
Preparation steps
Peel and finely chop the onions and garlic. Heat the oil in a saucepan and fry the onions and garlic until translucent. Add the ground meat and brown until done. Stir in the tomato paste and spices, lightly sauté, then add in the broth.
Rinse and halve the chile peppers and bell peppers, remove seeds and ribs, and roughly chop.
Rinse and halve the tomatoes remove seeds and core, then chop.
Peel and coarsely chop the potatoes.
Add tomatoes and potatoes to the pot, cover and simmer for about 1 hour. Add chile and bell peppers during the last 20 minutes. Season with salt and sugar to taste. Garnish with fresh oregano. Serve hot.
