Lentil Cocoa Chili
Lentil Cocoa Chili - Great veggie mix with pumpkin and dark chocolate
Healthy, because
Even smarter
Nutritional values
If you want to be fit and eat a protein-rich diet, you can turn to lentils instead of fish and meat. They are a great source of protein. The nutrient activates important metabolic processes.
If you don't like cilantro, you can simply replace the aromatic herb with flat-leaf parsley. If you are not on a vegan diet, you can also use the one made from cow's milk instead of the vegetable crème fraîche.
(Percentage of daily recommendation)
| Calorie | 282 cal. | (13 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 7.6 g | (25 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 29.5 μg | (49 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4 mg | (33 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 105 μg | (35 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 5.7 μg | (13 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 842 mg | (21 %) | ||
| Calcium | 84 mg | (8 %) | ||
| Magnesium | 99 mg | (33 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 2.9 g | |||
| Uric acid | 102 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 4 ozs mountain lentils
- 1 onion
- 4 garlic cloves
- 2 red chili peppers
- 28 ozs pumpkin flesh
- 4 ozs Corn kernel (drained weight)
- 3 Tbsps olive oil
- 2 Tbsps Tomato paste
- 14 ozs Vegetable broth
- ½ tsp cinnamon
- 1 tsp ground Cumin
- 1 oz Espresso
- ½ tsp cocoa powder
- salt
- peppers
- 1 handful cilantro
- 4 Tbsps herbal Crème fraiche
- ¾ oz Dark chocolate (min. 70% cocoa content)
Preparation steps
Rinse lentils and cook in boiling water until slightly al dente, about 35 minutes.
At the same time, peel and chop the onion and garlic. Halve chili peppers lengthwise, remove seeds, wash and chop. Wash and dice pumpkin flesh. Drain the corn kernels.
Heat oil in a saucepan. Sauté onions, garlic and pumpkin in it for 5 minutes over medium heat. Stir in tomato paste, add corn kernels and chili and deglaze with broth, then season with cinnamon, cumin, espresso, cocoa, salt and pepper. Cook chili for 10 minutes over low heat.
Wash the cilantro, shake dry and chop coarsely. Drain the lentils, add to the chili and cook for another 5 minutes.
Season lentil chili with cocoa with salt and pepper and arrange in bowls. Top each with 1 blob of cream, garnish with cilantro and grate chocolate over the top.
