Vegetarian Chili
Nutritional values
(Percentage of daily recommendation)
| Calorie | 291 cal. | (14 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.3 g | (51 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.6 mg | (63 %) | ||
| Vitamin K | 35.9 μg | (60 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 192 μg | (64 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 16.2 μg | (36 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 168 mg | (177 %) | ||
| Potassium | 1,563 mg | (39 %) | ||
| Calcium | 114 mg | (11 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 103 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 300 grams dried Kidney beans
- 1 bay leaf
- 1 kilogram Tomatoes
- 1 onion
- 2 garlic cloves
- 2 Bell pepper (red and green)
- 2 Tbsps olive oil
- 2 Tbsps Tomato paste
- 200 milliliters Vegetable broth
- 1 Tbsp ground paprika (sweet)
- salt
- Caraway (ground)
- freshly ground peppers
- 80 grams black Olives (pitted)
- 2 sprigs oregano
- 1 Avocado
Preparation steps
Soak beans overnight in a bowl of water. The next day, pour beans and soaking water into a pot, add a bay leaf and simmer for about 45 minutes.
Blanch tomatoes, drain, rinse with cold water, drain again, peel, quarter, core and dice. Peel onion and garlic and finely chop. Rinse bell peppers, cut in half, remove seeds and ribs and cut into small cubes. Heat oil in a pan and sauté onion with garlic until soft. Stir in tomato paste and sauté briefly. Add tomatoes, bell peppers, broth, paprika, salt, cumin and pepper, cover and let simmer for about 15 minutes.
Meanwhile, drain olives. Rinse oregano, shake dry, pluck off leaves and chop finely. Simmer until slightly creamy, then add olives and drained beans, mix and simmer uncovered for about 10 minutes.
Peel avocado, cut in half, remove pit and dice into small pieces. Mix avocado with chili and serve immediately.
