Your Recipe

Sweet Potato Black Bean Chili

Ingrédient Quantité Calories
Patates douces 390g 335kcal
Black Beans,boiled without salt 425.25g 561kcal
Eau du robinet 480g 0kcal
Poudre de chili 8g 23kcal
Cannelle moulue 1.3g 3kcal
Bouillon de légumes 480g 24kcal
Cumin, moulu 6.4g 24kcal
Oignons, jaunes, crus 143g 54kcal
Sauce, salsa, prête à servir 453.6g 132kcal
Sauce, poivrée ou piquante, prête à servir 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.

Valeurs nutritives
Taille des portions 400 g | ml
Quantité par portion 193
807
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 1g 1%
Gras saturés 0.2g 1%
Sodium 901mg 39%
Total des glucides 39g 14%
Fibres alimentaires 11g 38%
Sucre 6.6g
Protéine 9.2g 18%
Vitamine D 0mcg 0%
Calcium 86mg 7%
Fer 3.3mg 18%
Potassium 786mg 17%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 508.468 mcg 56%
Thiamine [B1] 0.278 mg 23%
Riboflavine [B2] 0.141 mg 11%
Niacine [B3] 1.844 mg 12%
Acide pantothénique [B5] 0.905 mg 18%
Vitamine B6 0.356 mg 21%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 116.377 mcg 0%
Vitamine C 6.692 mg 7%
Vitamine D 0 mcg 0%
Vitamine E 2.304 mg 15%
Vitamine K 8.897 mcg 7%
Bétaïne 0.044 mg 0%
Choline 42.191 mg 8%
Carbohydrates
nutriment Quantité DV
Total des glucides 39 g 14%
Sugars 6.6 g 13%
Fibres alimentaires 10.7 g 38%
Carbohydrate 30.7 g 0%
Glucides nets 32.5g
acides aminés
nutriment Quantité DV
Alanine 0.32 g 0%
Arginine 0.432 g 0%
Acide aspartique 1.033 g 0%
Cystéine 0.085 g 0%
Acide glutamique 1.081 g 0%
Glycine 0.295 g 0%
Histidine 0.198 g 0%
Isoleucine 0.319 g 0%
Leucine 0.571 g 0%
Lysine 0.48 g 0%
Méthionine 0.115 g 0%
Phénylalanine 0.403 g 0%
Proline 0.318 g 0%
Sérine 0.403 g 0%
Thréonine 0.323 g 0%
Tryptophane 0.096 g 0%
Tyrosine 0.202 g 0%
Valine 0.393 g 0%
Minéraux
nutriment Quantité DV
Calcium 86.33 mg 7%
Cuivre 0.35 mg 39%
Fluorure 56.96 mcg 0%
Fer 3.28 mg 18%
Magnésium 87.06 mg 21%
Manganèse 0.7 mg 31%
Phosphore 174.88 mg 14%
Potassium 785.68 mg 17%
Sélénium 2.26 mcg 4%
Sodium 900.95 mg 39%
Zinc 1.32 mg 12%
autres
nutriment Quantité DV
Eau 345.973 g 0%
Cendres 4.388 g 0%