Spicy Ground Beef and Bean Casserole with Nachos
Healthy, because
Even smarter
Nutritional values
Onions and garlic provide the right spice in this delicious minced meat-bean casserole with nachos and also supply us with sulphides as well as the essential oil allicin - these substances kill off pathogens such as bacteria and fungi and thus offer good protection during the cold season.
You can also make this nacho casserole vegetarian by replacing the minced beef with cooked red lentils and adding strained tomatoes.
(Percentage of daily recommendation)
| Calorie | 815 cal. | (39 %) | ||
| Protein | 48 g | (49 %) | ||
| Fat | 41 g | (35 %) | ||
| Carbohydrates | 61 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16.6 g | (55 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 9 mg | (75 %) | ||
| Vitamin K | 17.7 μg | (30 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 19.8 mg | (165 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 154 μg | (51 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 16.6 μg | (37 %) | ||
| Vitamin B₁₂ | 6 μg | (200 %) | ||
| Vitamin C | 99 mg | (104 %) | ||
| Potassium | 1,782 mg | (45 %) | ||
| Calcium | 278 mg | (28 %) | ||
| Magnesium | 162 mg | (54 %) | ||
| Iron | 7 mg | (47 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 9.7 mg | (121 %) | ||
| Saturated fatty acids | 17.9 g | |||
| Uric acid | 260 mg | |||
| Cholesterol | 93 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 2 onions
- 2 garlic cloves
- 1 green Bell pepper
- 1 Red chili pepper
- 2 Tbsps vegetable oil
- 500 grams Ground beef
- 2 Tbsps Tomato paste
- salt
- freshly ground peppers
- 1 pinch Cumin
- 700 grams diced Tomatoes (canned)
- 150 grams Corn (canned)
- 400 grams Kidney beans (canned)
- 200 grams Tortilla chip
- 100 grams freshly grated Cheese (Gauda)
Preparation steps
Peel onions and garlic and chop finely. Rinse and dry bell pepper, halve and remove seeds and ribs, cut into thin strips. Rinse chile pepper. halve and remove seeds and ribs, chop very finely.
Heat oil in a large pan and cook ground beef until crumbly. Add onions and garlic and saute until translucent. Add tomato paste and season with salt, pepper and cumin powder. Simmer for about 3 minutes.
Add bell and chile peppers, tomatoes and simmer for 10-15 minutes on medium heat. Season with salt. Drain beans and corn well and add to the pan.
Crumble half of chips roughly and add to the pan. Add cheese and place the mixture into a baking dish. Bake in preheated oven at 200°C (approximately 400°F) for about 20-25 minutes. Remove from oven and top with remaining chips. Serve immediately.
