Your Recipe

Sweet Potato & Black Bean Chili

Ingrédient Quantité Calories
Jus de citron 4.79g 1kcal
Coriandre 31.5g 7kcal
Oignons 110g 44kcal
Patates douces 130g 112kcal
Haricots noirs 850g 1122kcal
Ail 12g 18kcal
Sel de table 1.4225g 0kcal
Huile d'olive 18.5g 164kcal
Poudre de chili 12g 34kcal
Tomates écrasées, en conserve 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.

Valeurs nutritives
Taille des portions 393 g | ml
Quantité par portion 407
1704
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 6.6g 8%
Gras saturés 1.1g 5%
Sodium 435mg 19%
Total des glucides 70g 25%
Fibres alimentaires 23g 83%
Sucre 7.9g
Protéine 22g 44%
Vitamine D 0mcg 0%
Calcium 128mg 10%
Fer 6.8mg 38%
Potassium 1310mg 28%
* 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 312.454 mcg 35%
Thiamine [B1] 0.651 mg 54%
Riboflavine [B2] 0.249 mg 19%
Niacine [B3] 2.966 mg 19%
Acide pantothénique [B5] 1.177 mg 24%
Vitamine B6 0.51 mg 30%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 344.477 mcg 0%
Vitamine C 15.562 mg 17%
Vitamine D 0 mcg 0%
Vitamine E 5.199 mg 35%
Vitamine K 43.426 mcg 36%
Bétaïne 0.113 mg 0%
Choline 91.624 mg 17%
Carbohydrates
nutriment Quantité DV
Total des glucides 69.6 g 25%
Sugars 7.9 g 16%
Fibres alimentaires 23.2 g 83%
Carbohydrate 62.3 g 0%
Glucides nets 61.7g
acides aminés
nutriment Quantité DV
Alanine 0.884 g 0%
Arginine 1.285 g 0%
Acide aspartique 2.708 g 0%
Cystéine 0.24 g 0%
Acide glutamique 3.634 g 0%
Glycine 0.825 g 0%
Histidine 0.571 g 0%
Isoleucine 0.908 g 0%
Leucine 1.626 g 0%
Lysine 1.4 g 0%
Méthionine 0.312 g 0%
Phénylalanine 1.11 g 0%
Proline 0.89 g 0%
Sérine 1.113 g 0%
Thréonine 0.878 g 0%
Tryptophane 0.253 g 0%
Tyrosine 0.581 g 0%
Valine 1.085 g 0%
Minéraux
nutriment Quantité DV
Calcium 128.26 mg 10%
Cuivre 0.74 mg 83%
Fluorure 0.31 mcg 0%
Fer 6.76 mg 38%
Magnésium 186.97 mg 45%
Manganèse 1.38 mg 60%
Phosphore 370.22 mg 30%
Potassium 1309.92 mg 28%
Sélénium 4.59 mcg 8%
Sodium 435.18 mg 19%
Zinc 3 mg 27%
autres
nutriment Quantité DV
Eau 289.083 g 0%
Cendres 5.084 g 0%