Vegetarian Chili with Rice
Vegetarian chili with rice - All-time favorite and loaded with vegetables
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.
(Percentage of daily recommendation)
| Calorie | 520 cal. | (25 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 74 g | (49 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 17.5 g | (58 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 37.1 μg | (62 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.8 mg | (73 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 125 μg | (42 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 17 μg | (38 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 85 mg | (89 %) | ||
| Potassium | 1,372 mg | (34 %) | ||
| Calcium | 165 mg | (17 %) | ||
| Magnesium | 173 mg | (58 %) | ||
| Iron | 6.4 mg | (43 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 5.1 g | |||
| Uric acid | 214 mg | |||
| Cholesterol | 18 mg | |||
| Complete sugar | 12 g |
Ingredients
- 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
Preparation steps
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.
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.
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.
Meanwhile, rinse lime in hot water, pat dry and cut into wedges. Wash parsley, shake dry and chop leaves coarsely.
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.
