Spicy Red Bean Chili
with avocado and feta dip
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
Calories:
415
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 415 cal. | (20 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.3 mg | (69 %) | ||
| Vitamin K | 53.7 μg | (90 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 9 mg | (75 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 89 μg | (30 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 13.5 μg | (30 %) | ||
| Vitamin B₁₂ | 2.2 μg | (73 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 1,084 mg | (27 %) | ||
| Calcium | 185 mg | (19 %) | ||
| Magnesium | 73 mg | (24 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 9.3 g | |||
| Uric acid | 134 mg | |||
| Cholesterol | 49 mg | |||
| Complete sugar | 12 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the spicy chili
- 2 small carrots
- 2 onions
- 1 garlic clove
- 2 green Pepperoncini (drained)
- 4 Tbsps vegetable oil
- 250 grams mixed ground meat
- 1 packet frozen herbes de Provence
- 100 milliliters Tomato juice
- 1 can Red Beans
- salt
- cayenne pepper
- For the dip
- 1 ripe Avocado
- lemon juice
- 50 grams Feta
- 2 Tbsps Yogurt (0.1% fat)
- salt
- peppers
- 1 shallot
Preparation steps
1.
For the chili: Peel the carrots and cut into small pieces. Peel the onions and garlic and chop finely. Cut the peppers into rings.
2.
Heat the oil in a large skillet and sauté the ground meat, carrots, onions and garlic. Add the peppers and herbs. Stir in the tomato juice and cook down until all liquid evaporates.
3.
Strain the red beans, rinse and then mix into the chili. Simmer over low heat for 5-8 minutes. Season with salt and cayenne pepper.
4.
For the dip: Cut the avocado in half, pit and scoop out the flesh. Mash with the lemon juice then mix in the crumbled feta and yogurt. Purée then season with salt and pepper. Peel the shallot, finely chop and mix in. Serve the chili with a dollop of dip.
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