Quick Vegetable Chili
Nutritional values
(Percentage of daily recommendation)
| Calorie | 485 cal. | (23 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 35 g | (30 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 65.5 μg | (109 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.9 mg | (74 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 133 μg | (44 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 18 μg | (40 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 78 mg | (82 %) | ||
| Potassium | 980 mg | (25 %) | ||
| Calcium | 138 mg | (14 %) | ||
| Magnesium | 81 mg | (27 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 33 μg | (17 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 12.1 g | |||
| Uric acid | 113 mg | |||
| Cholesterol | 59 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 200 grams Green beans
- salt
- 1 can Red Beans about 240 grams (approximately 8 ounces)
- Corn kernel
- 1 small red chili pepper
- 1 bunch thyme
- 1 small yellow onion
- 2 garlic cloves
- 400 grams Bologna sausage
- 2 Tbsps olive oil
- 1 can peeled Tomatoes about 285 grams (approximately 10 ounces)
- cayenne pepper (or chili powder)
Preparation steps
Rinse the green beans and cut into pieces. Cook in salted water for 10-12 minutes.
Pour the red beans and corn kernels onto a sieve and allow to drain. Slit the chile pepper lengthwise, remove seeds and rinse the pod, then finely cut. Rinse the thyme and remove the leaves from the stems. Drain the green beans.
Peel and finely chop the onion and garlic. Halve the sausage lengthwise and cut into slices.
Hea the olive oil in a pan (preferably coated). Add the pork sausage, onion, garlic, chile and thyme and fry briefly. Add the tomatoes and bring to a boil while stirring. Crush the tomatoes with a wooden spoon. Add the red beans and corn and simmer for 5 minutes.
Stir in the green beans and cook everything together. Season with salt and cayenne pepper or chili powder.
