Your Recipe

Sweet Potato Black Bean Chili

Zutat  Menge  Kalorien 
Süßkartoffel, roh 390g 335kcal
Schwarze Bohnen, gekocht ohne Salz 425.25g 561kcal
Leitungswasser 480g 0kcal
Chilipulver 8g 23kcal
Zimt gemahlen 1.3g 3kcal
Gemüsebrühe[pl:]Bulion warzywny 480g 24kcal
Kreuzkümmel, gemahlen 6.4g 24kcal
Zwiebeln, gelb, roh 143g 54kcal
Sauce, Salsa, servierfertig 453.6g 132kcal
Sauce, Pfeffer oder scharf, servierfertig 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.

Nährwertangaben 
Portionsgröße  400 g | ml
Menge pro Portion  193
807
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 1g 1%
Gesättigte Fettsäuren  0.2g 1%
Natrium 901mg 39%
Gesamte Kohlenhydrate  39g 14%
Ballaststoffe  11g 38%
Zucker  6.6g
Protein  9.2g 18%
Vitamin D 0mcg 0%
Kalzium 86mg 7%
Eisen  3.3mg 18%
Kalium 786mg 17%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 0.905 mg 18%
Vitamin B6 0.356 mg 21%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  39 g 14%
Sugars 6.6 g 13%
Ballaststoffe  10.7 g 38%
Carbohydrate 30.7 g 0%
Netto-Kohlenhydrate 32.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.32 g 0%
Arginin 0.432 g 0%
Asparaginsäure 1.033 g 0%
Cystein 0.085 g 0%
Glutaminsäure 1.081 g 0%
Glycin 0.295 g 0%
Histidin 0.198 g 0%
Isoleucin 0.319 g 0%
Leucin 0.571 g 0%
Lysin 0.48 g 0%
Methionin 0.115 g 0%
Phenylalanin 0.403 g 0%
Prolin 0.318 g 0%
Serin 0.403 g 0%
Threonin 0.323 g 0%
Tryptophan 0.096 g 0%
Tyrosin 0.202 g 0%
Valin 0.393 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 86.33 mg 7%
Kupfer 0.35 mg 39%
Fluorid 56.96 mcg 0%
Eisen  3.28 mg 18%
Magnesium 87.06 mg 21%
Mangan 0.7 mg 31%
Phosphor 174.88 mg 14%
Kalium 785.68 mg 17%
Selen 2.26 mcg 4%
Natrium 900.95 mg 39%
Zink 1.32 mg 12%
andere
Nährstoff Menge  DV
Wasser 345.973 g 0%
Asche 4.388 g 0%