Your Recipe

Sweet Potato & Black Bean Chili

Složka Množství Kalorie
Citronová šťáva 4.79g 1kcal
Koriandr listy 31.5g 7kcal
Cibule 110g 44kcal
Sladká brambora 130g 112kcal
Černé fazole 850g 1122kcal
Česnek 12g 18kcal
Sůl, stolní 1.4225g 0kcal
Olivový olej 18.5g 164kcal
Chilli prášek 12g 34kcal
Rajčata, drcená, konzervovaná 400g 128kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 tablespoon plus 2 teaspoons extra-virgin olive oil

1 medium-large sweet potato, peeled and diced

1 large onion, diced

4 cloves garlic, minced

2 tablespoons chili powder

4 teaspoons ground cumin

½ teaspoon ground chipotle chile

¼ teaspoon salt

2 ½ cups water

2 15-ounce cans black beans, rinsed

1 14-ounce can diced tomatoes

4 teaspoons lime juice

½ cup chopped fresh cilantro

Directions
Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stirring often, until the onion is beginning to soften, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes.

Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in cilantro.

nutriční údaje
Velikost porce 393 g | ml
Množství na porci 407
1704
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 6.6g 8%
Nasycené tuky 1.1g 5%
Sodík 435mg 19%
Sacharidy celkem 70g 25%
Vláknina 23g 83%
Cukr 7.9g
Bílkoviny 22g 44%
Vitamin D 0mcg 0%
Vápník 128mg 10%
Železo 6.8mg 38%
Draslík 1310mg 28%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 312.454 mcg 35%
Thiamin [B1] 0.651 mg 54%
Riboflavin [B2] 0.249 mg 19%
Niacin [B3] 2.966 mg 19%
Kyselina pantotenová [B5] 1.177 mg 24%
Vitamin B6 0.51 mg 30%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 344.477 mcg 0%
Vitamin C 15.562 mg 17%
Vitamin D 0 mcg 0%
Vitamin E 5.199 mg 35%
Vitamin K 43.426 mcg 36%
Betain 0.113 mg 0%
Cholin 91.624 mg 17%
Carbohydrates
živina Množství DV
Sacharidy celkem 69.6 g 25%
Sugars 7.9 g 16%
Vláknina 23.2 g 83%
Carbohydrate 62.3 g 0%
Čisté sacharidy 61.7g
aminokyseliny
živina Množství DV
Alanin 0.884 g 0%
Arginin 1.285 g 0%
Kyselina asparagová 2.708 g 0%
Cystein 0.24 g 0%
kyselina glutamová 3.634 g 0%
Glycin 0.825 g 0%
Histidin 0.571 g 0%
Izoleucin 0.908 g 0%
Leucin 1.626 g 0%
Lysin 1.4 g 0%
Metionin 0.312 g 0%
Fenylalanin 1.11 g 0%
Prolin 0.89 g 0%
Serin 1.113 g 0%
Treonin 0.878 g 0%
Tryptofan 0.253 g 0%
Tyrosin 0.581 g 0%
Valin 1.085 g 0%
Minerály
živina Množství DV
Vápník 128.26 mg 10%
Měď 0.74 mg 83%
Fluorid 0.31 mcg 0%
Železo 6.76 mg 38%
Hořčík 186.97 mg 45%
Mangan 1.38 mg 60%
Fosfor 370.22 mg 30%
Draslík 1309.92 mg 28%
Selen 4.59 mcg 8%
Sodík 435.18 mg 19%
Zinek 3 mg 27%
další
živina Množství DV
Voda 289.083 g 0%
Popel 5.084 g 0%