Your Recipe

Vegan Chili

Zutat  Menge  Kalorien 
Avocado 30g 48kcal
Zwiebeln 30g 12kcal
Paprika, roh, gelb, süß 30g 8kcal
Tomaten 60g 11kcal
Schwarze Bohnen, gekocht ohne Salz 85g 112kcal
Rote Bohnen, gekocht ohne Salz 85g 108kcal
Knoblauch 3g 4kcal
Olivenöl 13.5g 119kcal
Chilipulver 1.25g 4kcal
Gemüsebrühe[pl:]Bulion warzywny 120g 6kcal
Kreuzkümmel, gemahlen 1.6g 6kcal

Recipe Tags:

OMAD

Recipe Tags:

Stew

Recipe Instructions:

Ingredients:

85 grams cooked kidney beans
85 grams cooked black beans
30 grams diced onion
30 grams diced bell pepper (red or green)
1 garlic clove, minced
60 grams diced tomato
120 ml vegetable broth
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
Salt and pepper to taste
15 ml olive oil
Toppings: 30 grams diced avocado, vegan cheese (to taste), tortilla chips (optional)
Instructions:

Heat olive oil in a small pot over medium heat.
Add diced onion, bell pepper, and minced garlic. Cook until softened, about 5 minutes.
Stir in diced tomato, chili powder, ground cumin, salt, and pepper. Cook for another 2 minutes.
Add cooked kidney beans, black beans, and vegetable broth. Bring to a simmer.
Reduce heat to low, cover, and simmer for 20-25 minutes, stirring occasionally.
Adjust seasoning if needed.
Serve hot as your OMAD meal, topped with diced avocado, vegan cheese, and tortilla chips.

Nährwertangaben 
Portionsgröße  459 g | ml
Menge pro Portion  438
1833
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 20g 25%
Gesättigte Fettsäuren  2.8g 14%
Natrium 405mg 18%
Gesamte Kohlenhydrate  52g 19%
Ballaststoffe  18g 65%
Zucker  5.7g
Protein  18g 35%
Vitamin D 0mcg 0%
Kalzium 94mg 7%
Eisen  6.3mg 35%
Kalium 1127mg 24%
* 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. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 108.362 mcg 12%
Thiamin [B1] 0.462 mg 39%
Riboflavin [B2] 0.23 mg 18%
Niacin [B3] 2.498 mg 16%
Pantothensäure [B5] 1.096 mg 22%
Vitamin B6 0.488 mg 29%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 290.55 mcg 0%
Vitamin C 54.408 mg 60%
Vitamin D 0 mcg 0%
Vitamin E 4.666 mg 31%
Vitamin K 33.001 mcg 28%
Betain 0.407 mg 0%
Cholin 67.748 mg 12%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  52.5 g 19%
Sugars 5.7 g 11%
Ballaststoffe  18.2 g 65%
Carbohydrate 50.6 g 0%
Netto-Kohlenhydrate 46.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.698 g 0%
Arginin 1.029 g 0%
Asparaginsäure 2.103 g 0%
Cystein 0.186 g 0%
Glutaminsäure 2.802 g 0%
Glycin 0.654 g 0%
Histidin 0.454 g 0%
Isoleucin 0.716 g 0%
Leucin 1.282 g 0%
Lysin 1.108 g 0%
Methionin 0.249 g 0%
Phenylalanin 0.88 g 0%
Prolin 0.695 g 0%
Serin 0.891 g 0%
Threonin 0.692 g 0%
Tryptophan 0.199 g 0%
Tyrosin 0.455 g 0%
Valin 0.854 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 93.54 mg 7%
Kupfer 0.54 mg 60%
Fluorid 3.81 mcg 0%
Eisen  6.28 mg 35%
Magnesium 129.32 mg 31%
Mangan 1.1 mg 48%
Phosphor 306.12 mg 24%
Kalium 1127.05 mg 24%
Selen 3.1 mcg 6%
Natrium 404.56 mg 18%
Zink 2.48 mg 23%
andere
Nährstoff Menge  DV
Wasser 365.456 g 0%
Asche 4.39 g 0%