Classic Vegetarian Dish

Vegetarian Chili with Rice

5
Average: 5 (3 votes)
(3 votes)
Vegetarian Chili with Rice

Vegetarian chili with rice - All-time favorite and loaded with vegetables

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Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
520
calories
Calories

Healthy, because

Even smarter

Nutritional values

Small but mighty: Red Lentils are real protein packages that shine with their high fiber content. These indigestible food components serve as food for our good intestinal bacteria - which guarantees a diverse and fit intestinal flora.

The vegetarian chili with rice can also be made into a vegan version in no time at all: Simply refine the chili with a vegetable alternative instead of sour cream.

1 serving contains
(Percentage of daily recommendation)
Calorie520 cal.(25 %)
Protein21 g(21 %)
Fat15 g(13 %)
Carbohydrates74 g(49 %)
Sugar added0 g(0 %)
Roughage17.5 g(58 %)
Vitamin A1.2 mg(150 %)
Vitamin D0.1 μg(1 %)
Vitamin E4 mg(33 %)
Vitamin K37.1 μg(62 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin8.8 mg(73 %)
Vitamin B₆0.7 mg(50 %)
Folate125 μg(42 %)
Pantothenic acid1.9 mg(32 %)
Biotin17 μg(38 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C85 mg(89 %)
Potassium1,372 mg(34 %)
Calcium165 mg(17 %)
Magnesium173 mg(58 %)
Iron6.4 mg(43 %)
Iodine7 μg(4 %)
Zinc3.5 mg(44 %)
Saturated fatty acids5.1 g
Uric acid214 mg
Cholesterol18 mg
Complete sugar12 g

Ingredients

for
4
Ingredients
7 ozs Brown rice
salt
1 red Bell pepper
1 -2 red chili pepper
1 onion
1 stalk Celery
2 carrots
3 ozs Red lentils
14 ozs Kidney beans (drained weight; can)
2 Tbsps Canola oil
8 ozs Vegetable broth
8 ozs chunky tomatoes (can)
1 organic lime
½ oz parsley (1 handful)
cayenne pepper
2 tsps ground cumin
5 ozs reduced fat Sour cream
How healthy are the main ingredients?
Kidney beansSour creamCeleryparsleysaltonion

Preparation steps

1.

Cook rice in 2.5 times the amount of boiling salted water according to package directions for about 30 minutes. While rice is cooking, halve, seed, wash and chop bell bell pepper. Cut chili peppers in half lengthwise, remove seeds, wash and chop. Peel onion, clean celery and carrots, wash and chop everything.

2.

Rinse lentils with water, drain kidney beans and drain both. Heat canola oil in a high frying pan. Sauté onion and chili cubes in it over medium heat for 2 minutes. Add carrots and lentils and cook for about 5 minutes, stirring.

3.

Add bell bell pepper and celery, fry for 2 minutes and deglaze with broth. Add tomatoes and simmer covered for about 10 minutes at low heat.

4.

Meanwhile, rinse lime in hot water, pat dry and cut into wedges. Wash parsley, shake dry and chop leaves coarsely.

5.

Mix the beans into the chili, season with salt, cayenne pepper and cumin and simmer everything open for another 2 minutes. Stir sour cream until smooth and fold 2-3 tablespoons of it decoratively into the chili. Sprinkle vegetarian chili with parsley and serve with lime wedges and steamed rice; serve remaining sour cream separately.