Meatless Chili Sweet Potato Fries
Meatless Chili sweet potato fries - Vegetarian version of the Mexican classic
Healthy, because
Even smarter
Nutritional values
The red plant pigment lycopene is found in chunky tomatoes and tomato paste. This carotenoid is a real booster for the entire body and can help prevent cancer.
Smoked paprika powder gives vegetarian chili con carne a particularly spicy note - some people may not even notice that the meat is missing here. It is available in well-stocked supermarkets and health food stores. If you can't get smoked paprika powder, substitute it to taste with noble sweet or rose hot paprika powder or a mixture of the two.
(Percentage of daily recommendation)
| Calorie | 589 cal. | (28 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 86 g | (57 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 24.6 g | (82 %) |
| Vitamin A | 4 mg | (500 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 17.5 mg | (146 %) | ||
| Vitamin K | 34.7 μg | (58 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.8 mg | (73 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 162 μg | (54 %) | ||
| Pantothenic acid | 3.3 mg | (55 %) | ||
| Biotin | 23.4 μg | (52 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 162 mg | (171 %) | ||
| Potassium | 2,792 mg | (70 %) | ||
| Calcium | 240 mg | (24 %) | ||
| Magnesium | 173 mg | (58 %) | ||
| Iron | 6.7 mg | (45 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 228 mg | |||
| Cholesterol | 2 mg | |||
| Complete sugar | 26 g |
Ingredients
- Ingredients
- 1 large onion
- 2 garlic cloves
- 11 ozs Zucchini
- 1 red Bell pepper
- 2 carrots
- 5 Tbsps olive oil
- ½ tsp Chili powder
- 1 ½ tsps smoked ground paprika
- 1 ½ tsps ground Cumin
- 1 tsp ground cilantro
- 2 Tbsps Tomato paste
- 14 ozs chunky tomatoes (can)
- salt
- 14 ozs Sweet potato
- peppers
- 14 ozs Kidney beans (can; drained weight)
- 4 Tbsps Yogurt (3.5% fat)
- 1 handful cilantro leaves
- 2 scallions
Preparation steps
For the chili, peel and finely dice the onion and garlic. Clean the zucchini, wash, quarter lengthwise and cut into pieces. Halve the bell pepper, remove the seeds, wash and cut into cubes. Clean, peel and slice the carrots.
Heat 1 tablespoon of oil in a saucepan. Sauté onion, garlic, diced bell bell pepper and zucchini pieces for 3 minutes over medium heat. Sprinkle with chili powder, 1 tsp each paprika powder and cumin and coriander, add tomato paste and sauté for 2-3 minutes. Add chopped tomatoes and about 8 ounces water, and salt, and simmer for about 10 minutes at low heat.
Meanwhile, line a baking sheet with parchment paper. Peel sweet potatoes, wash and cut into finger-length 3/4-inch thick wedges. Mix with remaining oil, salt, pepper and 1⁄2 tsp each cumin and paprika powder, place on baking sheet and bake in preheated oven at 200 °C / 400 °F for about 20 minutes until crisp, turning occasionally.
For the chili: drain the beans and corn, add both to the pot and continue to simmer over low heat for about 5 minutes. Meanwhile, wash cilantro and shake dry. Clean the spring onions, wash and cut diagonally into rings.
Season chili and place in bowls. Top each with 1 tablespoon yogurt, lightly pepper and sprinkle with cilantro. Mix sweet potato fries with spring onion rings and serve with chili.
