Chickpea and Kidney Beans with Chocolate
Chickpea and Kidney Beans with chocolate - Protein power plus secondary plant compounds
Healthy, because
Even smarter
Nutritional values
Plenty of muscle-strengthening protein and blood-forming iron are contained in beans. In addition, the magnesium contained in legumes is involved in many metabolic processes and important for muscle function.
If you like, serve rice as a side dish to the chickpea and bean pan with chocolate, preferably in the whole grain variety. Alternatively, quinoa or millet also fit very well.
(Percentage of daily recommendation)
| Calorie | 359 cal. | (17 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 15.3 g | (51 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 8.4 μg | (14 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.2 mg | (43 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 54 μg | (18 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 5.4 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 730 mg | (18 %) | ||
| Calcium | 138 mg | (14 %) | ||
| Magnesium | 131 mg | (44 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 236 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 1 onion
- 2 garlic cloves
- 1 green chili pepper
- 2 Tomatoes
- 14 ozs chickpeas (can; drained weight)
- 14 ozs Kidney beans (can; drained weight)
- 2 Tbsps Canola oil
- 28 ozs Vegetable broth
- salt
- peppers
- ½ tsp Chili powder
- 1 oz Dark chocolate
Preparation steps
Peel and finely dice onion and garlic. Halve chili pepper lengthwise, remove seeds, wash and chop. Clean, wash, halve, seed and finely dice the tomatoes. Drain chickpeas and beans, rinse and drain.
Heat oil in a saucepan. Sauté onion and garlic for 3 minutes over medium heat. Add 1⁄4 tsp chili and stir-fry everything for 5 minutes. Add tomatoes, pour in broth and mix in drained chickpeas and beans.
Season everything with salt, pepper and remaining chili powder and simmer for 30 minutes at low heat. Finally, break the chocolate into pieces, mix in, let melt briefly and sprinkle with chili powder.
