White Bean and Bell Pepper Chili
The figure-friendly chili is on the table in just a quarter of an hour. The white beans bring a lot of vegetable protein into play, which the body needs for building muscles, cells and hormones, among other things. Together with these proteins, plenty of fibre ensures that the feeling of fullness lasts for a long time.
Serve a little bread with the chilli or put a dollop of sour cream on each plate: the protein it contains ideally complements the proteins from the legumes and thus helps to create a protein portion that can easily compete with a small steak.
(Percentage of daily recommendation)
| Calorie | 228 cal. | (11 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 12 g | (40 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.1 mg | (26 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 7.1 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 105 mg | (111 %) | ||
| Potassium | 966 mg | (24 %) | ||
| Calcium | 159 mg | (16 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 138 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 3 stalks Celery (about 150 grams)
- 1 yellow Bell pepper (about 200 grams)
- 2 Tbsps olive oil
- salt
- 9 ozs white Gigante bean (canned, drained weight)
- 14 ozs Diced tomatoes
- ½ tsp hot ground paprika
- ½ tsp Chili powder
- 1 bunch cilantro (about 40 grams)
- 1 pinch sugar
Preparation steps
Rinse celery, trim and remove strings, if needed. Cut into about 5 mm (approximately 1/4-inch) thick slices.
Halve bell pepper, remove seeds, rinse and cut into 1 cm (approximately 1/2 inch) cubes.
Heat the olive oil in a pot. Add celery and bell pepper pieces and sauté. Add 50 ml (approximately 3 1/2 tablespoons) of salted water and cook vegetables covered over low heat for 5 minutes.
Meanwhile drain giant beans in a sieve, rinse and drain.
Add canned tomatoes and beans to the pot. Stir in paprika and chili powder and bring to a boil. Simmer for about 5 minutes, uncovered over low heat.
Meanwhile, rinse the cilantro, shake dry and pluck the leaves. Set some of them aside and chop the rest.
Season chili with salt and 1 pinch of sugar. Fold in the chopped cilantro. Garnish with cilantro leaves and serve.