Your Recipe

Sweet Potato Black Bean Chili

Složka Množství Kalorie
Sladká brambora 390g 335kcal
černé fazole, vařené bez soli 425.25g 561kcal
Voda z kohoutku 480g 0kcal
Chilli prášek 8g 23kcal
Skořice mletá 1.3g 3kcal
Zeleninový vývar 480g 24kcal
Kmín, mletý 6.4g 24kcal
Cibule, žlutá, syrová 143g 54kcal
Omáčka, salsa 453.6g 132kcal
Omáčka, pepřová nebo pálivá, připravená k podávání 10.6g 1kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

1 medium yellow or white onion (diced // coconut or olive oil)
3 medium sweet potatoes (scrubbed clean + chopped into bite sized pieces // organic when possible // 3 potatoes yield ~4 cups)
1 16-ounce jar salsa (chunky is best)
1 15-ounce can black beans (with salt // if unsalted, add more salt // slightly drained)
2 cups vegetable stock
2 cups water
OPTIONAL SPICES:
1 Tbsp chili powder
2 tsp ground cumin

1/2 tsp ground cinnamon
1/2 tsp chipotle powder
1-2 tsp hot sauce
FOR SERVING (optional)
Fresh cilantro
Chopped red onion
Guac / Avocado
Lime juice


In a large pot over medium heat, sweat onions in 1 Tbsp oil and season with a healthy pinch each salt and pepper (amounts as original recipe is written // use more or less if altering batch size). Stir and continue cooking on medium heat until translucent and soft.
Add sweet potato and any desired spices at this time (I went for chili, cinnamon, cumin, and chipotle powder – all are optional). Cook for 3 minutes. Then add salsa, water, and vegetable stock.
Bring mixture to a low boil on medium high heat and then lower heat to medium-low and simmer. Add black beans, cover and cook for at least 20 minutes more, preferably 30 – or until the sweet potatoes are fork tender and the soup and thickened. This soup is at its best when prepared the night before or allowed to rest for a few hours so the flavor marries with the vegetables and beans.
Serve with fresh cilantro, onion, avocado, and/or lime juice. Chips make an excellent spoon.

nutriční údaje
Velikost porce 400 g | ml
Množství na porci 193
807
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 1g 1%
Nasycené tuky 0.2g 1%
Sodík 901mg 39%
Sacharidy celkem 39g 14%
Vláknina 11g 38%
Cukr 6.6g
Bílkoviny 9.2g 18%
Vitamin D 0mcg 0%
Vápník 86mg 7%
Železo 3.3mg 18%
Draslík 786mg 17%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 508.468 mcg 56%
Thiamin [B1] 0.278 mg 23%
Riboflavin [B2] 0.141 mg 11%
Niacin [B3] 1.844 mg 12%
Kyselina pantotenová [B5] 0.905 mg 18%
Vitamin B6 0.356 mg 21%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 116.377 mcg 0%
Vitamin C 6.692 mg 7%
Vitamin D 0 mcg 0%
Vitamin E 2.304 mg 15%
Vitamin K 8.897 mcg 7%
Betain 0.044 mg 0%
Cholin 42.191 mg 8%
Carbohydrates
živina Množství DV
Sacharidy celkem 39 g 14%
Sugars 6.6 g 13%
Vláknina 10.7 g 38%
Carbohydrate 30.7 g 0%
Čisté sacharidy 32.5g
aminokyseliny
živina Množství DV
Alanin 0.32 g 0%
Arginin 0.432 g 0%
Kyselina asparagová 1.033 g 0%
Cystein 0.085 g 0%
kyselina glutamová 1.081 g 0%
Glycin 0.295 g 0%
Histidin 0.198 g 0%
Izoleucin 0.319 g 0%
Leucin 0.571 g 0%
Lysin 0.48 g 0%
Metionin 0.115 g 0%
Fenylalanin 0.403 g 0%
Prolin 0.318 g 0%
Serin 0.403 g 0%
Treonin 0.323 g 0%
Tryptofan 0.096 g 0%
Tyrosin 0.202 g 0%
Valin 0.393 g 0%
Minerály
živina Množství DV
Vápník 86.33 mg 7%
Měď 0.35 mg 39%
Fluorid 56.96 mcg 0%
Železo 3.28 mg 18%
Hořčík 87.06 mg 21%
Mangan 0.7 mg 31%
Fosfor 174.88 mg 14%
Draslík 785.68 mg 17%
Selen 2.26 mcg 4%
Sodík 900.95 mg 39%
Zinek 1.32 mg 12%
další
živina Množství DV
Voda 345.973 g 0%
Popel 4.388 g 0%