Your Recipe

Sweet Potato & Black Bean Chili

Zutat  Menge  Kalorien 
Zitronensaft 4.79g 1kcal
Koriander (Cilantro) Blätter 31.5g 7kcal
Zwiebeln 110g 44kcal
Süßkartoffel, roh 130g 112kcal
Schwarze Bohnen 850g 1122kcal
Knoblauch 12g 18kcal
Speisesalz 1.4225g 0kcal
Olivenöl 18.5g 164kcal
Chilipulver 12g 34kcal
Tomaten, zerdrückt, aus der Dose 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.

Nährwertangaben 
Portionsgröße  393 g | ml
Menge pro Portion  407
1704
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 6.6g 8%
Gesättigte Fettsäuren  1.1g 5%
Natrium 435mg 19%
Gesamte Kohlenhydrate  70g 25%
Ballaststoffe  23g 83%
Zucker  7.9g
Protein  22g 44%
Vitamin D 0mcg 0%
Kalzium 128mg 10%
Eisen  6.8mg 38%
Kalium 1310mg 28%
* 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 312.454 mcg 35%
Thiamin [B1] 0.651 mg 54%
Riboflavin [B2] 0.249 mg 19%
Niacin [B3] 2.966 mg 19%
Pantothensäure [B5] 1.177 mg 24%
Vitamin B6 0.51 mg 30%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  69.6 g 25%
Sugars 7.9 g 16%
Ballaststoffe  23.2 g 83%
Carbohydrate 62.3 g 0%
Netto-Kohlenhydrate 61.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.884 g 0%
Arginin 1.285 g 0%
Asparaginsäure 2.708 g 0%
Cystein 0.24 g 0%
Glutaminsäure 3.634 g 0%
Glycin 0.825 g 0%
Histidin 0.571 g 0%
Isoleucin 0.908 g 0%
Leucin 1.626 g 0%
Lysin 1.4 g 0%
Methionin 0.312 g 0%
Phenylalanin 1.11 g 0%
Prolin 0.89 g 0%
Serin 1.113 g 0%
Threonin 0.878 g 0%
Tryptophan 0.253 g 0%
Tyrosin 0.581 g 0%
Valin 1.085 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 128.26 mg 10%
Kupfer 0.74 mg 83%
Fluorid 0.31 mcg 0%
Eisen  6.76 mg 38%
Magnesium 186.97 mg 45%
Mangan 1.38 mg 60%
Phosphor 370.22 mg 30%
Kalium 1309.92 mg 28%
Selen 4.59 mcg 8%
Natrium 435.18 mg 19%
Zink 3 mg 27%
andere
Nährstoff Menge  DV
Wasser 289.083 g 0%
Asche 5.084 g 0%