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.
(Percentage of daily recommendation)
|Calorie||279 kcal||(13 %)|
|Protein||12 g||(12 %)|
|Fat||6 g||(5 %)|
|Carbohydrates||40 g||(27 %)|
|Sugar added||0 g||(0 %)|
|Roughage||13 g||(43 %)|
|Vitamin A||0.8 mg||(100 %)|
|Vitamin D||0.4 μg||(2 %)|
|Vitamin E||5.3 mg||(44 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||6.2 mg||(52 %)|
|Vitamin B₆||0.6 mg||(43 %)|
|Folate||106 μg||(35 %)|
|Pantothenic acid||1.7 mg||(28 %)|
|Biotin||18.1 μg||(40 %)|
|Vitamin B₁₂||0.1 μg||(3 %)|
|Vitamin C||92 mg||(97 %)|
|Potassium||1,285 mg||(32 %)|
|Calcium||136 mg||(14 %)|
|Magnesium||127 mg||(42 %)|
|Iron||5.5 mg||(37 %)|
|Iodine||21 μg||(11 %)|
|Zinc||2.6 mg||(33 %)|
|Saturated fatty acids||2 g|
|Uric acid||117 mg|
- 6 ounces Bulgur
- 1 ¼ cups Tomato juice
- 3 onions
- 3 large garlic
- 3 small carrots (each 60 grams)
- 5 ounces button Mushroom
- 2 Bell pepper (1 red, 1 yellow)
- 2 ounces sun-dried tomatoes (in oil)
- 2 tablespoons olive oil
- 2 teaspoons Chili powder
- 1 tablespoon ground Cumin
- 3 tablespoons Tomato paste
- 1 ¾ cups Vegetable broth
- 2 pounds peeled tomatoes (canned)
- 15 ounces Kidney beans (canned)
- 15 ounces White bean (canned)
- 1 bunch cilantro
- 4 ounces Sour cream
- cayenne pepper
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.
Meanwhile, peel and finely chop the onions and garlic.
Trim carrots, rinse, peel and finely chop. Trim mushrooms and chop finely.
Halve the bell peppers, remove seeds, rinse and finely chop. Drain sun-dried tomatoes and finely dice.
Heat oil in a pot. Sauté onions and garlic until translucent.
Add carrots and mushrooms and sauté for about 3 minutes while stirring.
Stir in chili powder, cumin and tomato paste and sauté briefly. Add vegetable broth.
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.
Put kidney beans and white beans in a sieve, rinse under running water and drain.
Add both types of beans to the pot, gently stir in and cook the chili. Season with cayenne pepper and salt.
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.