Chili Con Carne Salad
Chili con carne salad - The classic stew as a fresh and crisp variation. Photo: Jan Schümann
Healthy, because
Even smarter
Nutritional values
Kidney beans pack this delicious chili with protein as well as tons of fiber for healthy digetion.
This recipe can also be made vegetarian by replacing the beef with smoked tofu or cooked lentils.
(Percentage of daily recommendation)
| Calorie | 479 cal. | (23 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.3 mg | (19 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 94 μg | (31 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 7 μg | (16 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 136 mg | (143 %) | ||
| Potassium | 433 mg | (11 %) | ||
| Calcium | 93 mg | (9 %) | ||
| Magnesium | 27 mg | (9 %) | ||
| Iron | 0.8 mg | (5 %) | ||
| Iodine | 26 μg | (13 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 6.3 g | |||
| Uric acid | 21 mg | |||
| Cholesterol | 21 mg |
Ingredients
- Ingredients
- 4 ozs Ground beef
- salt
- peppers
- ½ tsp ground paprika
- ½ tsp ground Cumin
- 2 tsps olive oil
- 2 ozs Kidney beans (can; drained weight)
- 3 Baby corn cobs (can)
- 6 ozs Cherry tomatoes
- ½ yellow pepper
- ½ chili pepper
- 2 scallions
- 1 tsp fresh oregano (or 1/2 teaspoon dried)
- 1 Tbsp Red wine vinegar
- 3 Tbsps Feta
Preparation steps
Season meat with salt, pepper, paprika powder, and cumin. Heat 1 tsp. oil in a frying pan. Fry the meat over high heat for 5-7 minutes until crumbly. Set aside.
In the meantime, drain the kidney beans, rinse under cold water and drain. Cut the corn cobs into pieces.
Washing vegetables. Cut the tomatoes in half. Remove the seeds from the peppers and chillies and cut into fine strips or rings. Clean the spring onions and cut them into rings as well.
Wash oregano, shake dry and chop. Mix vegetables with oregano, remaining oil and vinegar and season with salt and pepper. Add minced meat and crumble feta over it.
