Classic Vegetarian Dish

Vegetarian Chili

with Bulgur and Cilantro
4.65
Average: 4.7 (40 votes)
(40 votes)
Vegetarian Chili

Vegetarian Chili - Vegetarian Chili: Hot satisfying dish for fans of meatless mains

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Health Score:
9,4 / 10
Difficulty:
very easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
279
calories
Calories

Healthy, because

Even smarter

Nutritional values

Once full of protein: Bulgur and beans score points with a lot of protein, which is important, for example, for building and maintaining muscle or the immune system. Vitamin C from the paprika also contributes to this. As a component of white blood cells or as a natural antioxidant, it makes us fit against pathogens and cell-damaging radicals. The iron from bulgur can also be better absorbed and stored by vitamin C. Therefore the combination of bulgur and paprika is also interesting for vegetarians.

If you like, you can add corn (for example a can) to the chili. If corn and beans are eaten together, the protein from both can be absorbed by the body just as easily as from a whole egg. A whole egg or a whole egg is considered to be a guideline for a good utilization of the protein. This means that the protein in the diet can be converted almost one-to-one into the body's own protein.

1 serving contains
(Percentage of daily recommendation)
Calorie279 kcal(13 %)
Protein12 g(12 %)
Fat6 g(5 %)
Carbohydrates40 g(27 %)
Sugar added0 g(0 %)
Roughage13 g(43 %)
Vitamin A0.8 mg(100 %)
Vitamin D0.4 μg(2 %)
Vitamin E5.3 mg(44 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.2 mg(52 %)
Vitamin B₆0.6 mg(43 %)
Folate106 μg(35 %)
Pantothenic acid1.7 mg(28 %)
Biotin18.1 μg(40 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C92 mg(97 %)
Potassium1,285 mg(32 %)
Calcium136 mg(14 %)
Magnesium127 mg(42 %)
Iron5.5 mg(37 %)
Iodine21 μg(11 %)
Zinc2.6 mg(33 %)
Saturated fatty acids2 g
Uric acid117 mg
Cholesterol8 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
6
Ingredients
6 ounces
1 ¼ cups
3
3
3
small Carrots (each 60 grams)
5 ounces
2
Bell peppers (1 red, 1 yellow)
2 ounces
2 tablespoons
2 teaspoons
1 tablespoon
3 tablespoons
1 ¾ cups
2 pounds
peeled Tomatoes (canned)
15 ounces
Kidney beans (canned)
15 ounces
White beans (canned)
1 bunch
4 ounces
Preparation

Kitchen utensils

1 Pot, 1 Small pot, 1 Bowl, 1 Plate, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Sieve, 1 Can opener

Preparation steps

1.
Vegetarian Chili preparation step 1

Put bulgur in a bowl. Boil tomato juice in a small saucepan. Pour over bulgur, mix, cover with a lid and let soak for 20 minutes.

2.
Vegetarian Chili preparation step 2

Meanwhile, peel and finely chop the onions and garlic.

3.
Vegetarian Chili preparation step 3

Trim carrots, rinse, peel and finely chop. Trim mushrooms and chop finely.

4.
Vegetarian Chili preparation step 4

Halve the bell peppers, remove seeds, rinse and finely chop. Drain sun-dried tomatoes and finely dice.

5.
Vegetarian Chili preparation step 5

Heat oil in a pot. Sauté onions and garlic until translucent.

6.
Vegetarian Chili preparation step 6

Add carrots and mushrooms and sauté for about 3 minutes while stirring.

7.
Vegetarian Chili preparation step 7

Stir in chili powder, cumin and tomato paste and sauté briefly. Add vegetable broth.

8.
Vegetarian Chili preparation step 8

Chop peeled tomatoes with a knife directly in the can and also add to the pot. Stir in sun-dried tomatoes, bulgur and diced peppers. Bring to a boil and then cook over low heat, stirring frequently, about 15 minutes.

9.
Vegetarian Chili preparation step 9

Put kidney beans and white beans in a sieve, rinse under running water and drain.

10.
Vegetarian Chili preparation step 10

Add both types of beans to the pot, gently stir in and cook the chili. Season with cayenne pepper and salt.

11.
Vegetarian Chili preparation step 11

Rinse cilantro, shake dry, pluck leaves and chop. Stir the sour cream directly into the chili and sprinkle with cilantro or place in bowls to serve alongside the chili. Season with salt and pepper and serve.