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Vegan chili sin carne
Preparation steps
Heat the olive oil in a large frying pan.
Add garlic, onion, celery, carrots and peppers - sauté for a few minutes over medium heat until vegetables soften.
Add cumin, chili powder, salt and pepper to taste.
Add the tomatoes, beans, lentils, chickpeas, and vegetable broth. Add more spices to taste, if desired. Cook for 25 minutes.
Serve with rice, fresh cilantro and lime juice.
Note: The recipe makes 4 servings. You can use the remaining portions on subsequent days, so you don't have to cook every day.
Ingredients
The nutritional values given apply to the entire recipe (grams of all portions of the recipe).
| Protein |
7.2g
/ 80.61 g
|
| Fiber |
9.6g
/ 30 g
|
| Zinc |
2.08mg
/ 10 mg
|
| Phosphorus |
168.0002mg
/ 700 mg
|
| Fatty monounsaturated |
0.16g
|
| Fatty saturated |
0.4g
|
| Fatty polyunsaturated |
0.96g
|
| Magnesium |
64.0001mg
/ 350 mg
|
| Manganese |
0.48mg
/ 2.3 mg
|
| Copper |
0.48mg
/ 1.5 mg
|
| Potassium |
2256.0028mg
/ 4000 mg
|
| Sucrose |
0.8g
|
| Sodium |
64.0001mg
/ 1500 mg
|
| Fat |
1.6g
/ 120.92 g
|
| Calcium |
72.0001mg
/ 1000 mg
|
| Vitamin A |
856.0011µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.512mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.336mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
8mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
1.2mg
/ 1.6 mg
|
| Vitamin C (Ascorbic acid) |
184.0002mg
/ 110 mg
|
| Vitamin E |
9.76mg
/ 14 mg
|
| Carbohydrate |
28.8g
/ 201.53 g
|
| Iron |
4mg
/ 15 mg
|
| Protein |
4g
/ 80.61 g
|
| Fiber |
8.4g
/ 30 g
|
| Sugar |
16.8g
/ 50 g
|
| Zinc |
0.8mg
/ 10 mg
|
| Phosphorus |
104mg
/ 700 mg
|
| Magnesium |
48mg
/ 350 mg
|
| Manganese |
0.4mg
/ 2.3 mg
|
| Copper |
0.4mg
/ 1.5 mg
|
| Potassium |
840mg
/ 4000 mg
|
| Sucrose |
0.4g
|
| Sodium |
16mg
/ 1500 mg
|
| Fat |
1.2g
/ 120.92 g
|
| Calcium |
28mg
/ 1000 mg
|
| Vitamin A |
628µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.2mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.16mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
4mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
1.2mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
184µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
508mg
/ 110 mg
|
| Vitamin E |
6.4mg
/ 14 mg
|
| Vitamin K |
19.6µg
/ 70 µg
|
| Water |
368ml
|
| Carbohydrate |
24g
/ 201.53 g
|
| Iron |
1.6mg
/ 15 mg
|
| Protein |
35.44g
/ 80.61 g
|
| Fiber |
30.4g
/ 30 g
|
| Zinc |
6.12mg
/ 10 mg
|
| Phosphorus |
672mg
/ 700 mg
|
| Magnesium |
192mg
/ 350 mg
|
| Potassium |
1164mg
/ 4000 mg
|
| Sodium |
28mg
/ 1500 mg
|
| Fat |
10.36g
/ 120.92 g
|
| Calcium |
196mg
/ 1000 mg
|
| Vitamin A |
108µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.44mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.24mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
2.08mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.52mg
/ 1.6 mg
|
| Vitamin C (Ascorbic acid) |
5.2mg
/ 110 mg
|
| Vitamin K |
16µg
/ 70 µg
|
| Carbohydrate |
109.68g
/ 201.53 g
|
| Iron |
11.56mg
/ 15 mg
|
| Protein |
54.621g
/ 80.61 g
|
| Fiber |
13.77g
/ 30 g
|
| Fat |
3.1365g
/ 120.92 g
|
| Carbohydrate |
159.5025g
/ 201.53 g
|
| Protein |
4.925g
/ 80.61 g
|
| Sugar |
1.35g
/ 50 g
|
| Fat |
0.225g
/ 120.92 g
|
| Carbohydrate |
3g
/ 201.53 g
|
| Protein |
1.12g
/ 80.61 g
|
| Fiber |
1.36g
/ 30 g
|
| Zinc |
0.192mg
/ 10 mg
|
| Phosphorus |
11.2mg
/ 700 mg
|
| Fatty monounsaturated |
0.032g
|
| Fatty saturated |
0.088g
|
| Fatty polyunsaturated |
0.136g
|
| Magnesium |
6.4mg
/ 350 mg
|
| Manganese |
0.136mg
/ 2.3 mg
|
| Copper |
0.048mg
/ 1.5 mg
|
| Potassium |
96.8mg
/ 4000 mg
|
| Sucrose |
1.76g
|
| Sodium |
4.8mg
/ 1500 mg
|
| Fat |
0.32g
/ 120.92 g
|
| Calcium |
20mg
/ 1000 mg
|
| Vitamin A |
1.6µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.024mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.024mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.16mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.08mg
/ 1.6 mg
|
| Vitamin C (Ascorbic acid) |
4.8mg
/ 110 mg
|
| Vitamin E |
0.096mg
/ 14 mg
|
| Carbohydrate |
5.52g
/ 201.53 g
|
| Iron |
0.4mg
/ 15 mg
|
| Protein |
25.4g
/ 80.61 g
|
| Fiber |
8.9g
/ 30 g
|
| Zinc |
3.34mg
/ 10 mg
|
| Phosphorus |
301mg
/ 700 mg
|
| Fatty monounsaturated |
0.54g
|
| Fatty saturated |
0.45g
|
| Fatty polyunsaturated |
1.41g
|
| Magnesium |
71mg
/ 350 mg
|
| Manganese |
1.35mg
/ 2.3 mg
|
| Copper |
0.85mg
/ 1.5 mg
|
| Potassium |
874mg
/ 4000 mg
|
| Sucrose |
1.1g
|
| Sodium |
2mg
/ 1500 mg
|
| Fat |
3g
/ 120.92 g
|
| Calcium |
46mg
/ 1000 mg
|
| Vitamin A |
10µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
1.07mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.46mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
2.4mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.6mg
/ 1.6 mg
|
| Vitamin C (Ascorbic acid) |
3mg
/ 110 mg
|
| Vitamin E |
0.22mg
/ 14 mg
|
| Carbohydrate |
57.5g
/ 201.53 g
|
| Iron |
5.8mg
/ 15 mg
|
| Protein |
0.9g
/ 80.61 g
|
| Fiber |
1.62g
/ 30 g
|
| Zinc |
0.153mg
/ 10 mg
|
| Phosphorus |
23.4mg
/ 700 mg
|
| Fatty monounsaturated |
0.027g
|
| Fatty saturated |
0.036g
|
| Fatty polyunsaturated |
0.036g
|
| Magnesium |
10.8mg
/ 350 mg
|
| Manganese |
0.126mg
/ 2.3 mg
|
| Copper |
0.036mg
/ 1.5 mg
|
| Potassium |
288mg
/ 4000 mg
|
| Sucrose |
0.27g
|
| Sodium |
55.8mg
/ 1500 mg
|
| Fat |
0.18g
/ 120.92 g
|
| Calcium |
36.9mg
/ 1000 mg
|
| Vitamin A |
9µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.036mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.072mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.45mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.081mg
/ 1.6 mg
|
| Vitamin C (Ascorbic acid) |
3.06mg
/ 110 mg
|
| Vitamin E |
0.18mg
/ 14 mg
|
| Carbohydrate |
3.24g
/ 201.53 g
|
| Iron |
0.36mg
/ 15 mg
|
| Protein |
1g
/ 80.61 g
|
| Fiber |
3.6g
/ 30 g
|
| Zinc |
0.34mg
/ 10 mg
|
| Phosphorus |
32mg
/ 700 mg
|
| Fatty saturated |
0.04g
|
| Fatty polyunsaturated |
0.12g
|
| Magnesium |
16mg
/ 350 mg
|
| Manganese |
0.19mg
/ 2.3 mg
|
| Copper |
0.1mg
/ 1.5 mg
|
| Potassium |
282mg
/ 4000 mg
|
| Sucrose |
2g
|
| Sodium |
82mg
/ 1500 mg
|
| Fat |
0.2g
/ 120.92 g
|
| Calcium |
36mg
/ 1000 mg
|
| Vitamin A |
1656µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.054mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.054mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.45mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.15mg
/ 1.6 mg
|
| Vitamin C (Ascorbic acid) |
3.4mg
/ 110 mg
|
| Vitamin E |
0.51mg
/ 14 mg
|
| Carbohydrate |
8.7g
/ 201.53 g
|
| Iron |
0.5mg
/ 15 mg
|
| Protein |
0.96g
/ 80.61 g
|
| Fiber |
0.615g
/ 30 g
|
| Zinc |
0.15mg
/ 10 mg
|
| Phosphorus |
22.95mg
/ 700 mg
|
| Fatty monounsaturated |
0.0015g
|
| Fatty saturated |
0.0135g
|
| Fatty polyunsaturated |
0.0375g
|
| Magnesium |
3.75mg
/ 350 mg
|
| Manganese |
0.2505mg
/ 2.3 mg
|
| Copper |
0.039mg
/ 1.5 mg
|
| Potassium |
60mg
/ 4000 mg
|
| Sucrose |
0.09g
|
| Sodium |
2.55mg
/ 1500 mg
|
| Fat |
0.075g
/ 120.92 g
|
| Calcium |
27.15mg
/ 1000 mg
|
| Vitamin B1 (Thiamin) |
0.03mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.0165mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.105mg
/ 15 mg
|
| Vitamin B5 (Pantothenic acid) |
0.0885mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
0.1845mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
0.45µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
4.65mg
/ 110 mg
|
| Vitamin E |
0.0015mg
/ 14 mg
|
| Carbohydrate |
4.89g
/ 201.53 g
|
| Iron |
0.255mg
/ 15 mg
|
| Zinc |
0.006mg
/ 10 mg
|
| Phosphorus |
0.1mg
/ 700 mg
|
| Fatty monounsaturated |
7.012g
|
| Fatty saturated |
1.486g
|
| Fatty polyunsaturated |
1.061g
|
| Copper |
0.007mg
/ 1.5 mg
|
| Sodium |
0.1mg
/ 1500 mg
|
| Fat |
9.96g
/ 120.92 g
|
| Vitamin E |
1.195mg
/ 14 mg
|
| Carbohydrate |
0.02g
/ 201.53 g
|
| Iron |
0.04mg
/ 15 mg
|
| Protein |
0.0137g
/ 80.61 g
|
| Fat |
0.0172g
/ 120.92 g
|
| Carbohydrate |
0.0262g
/ 201.53 g
|
| Protein |
0.4972g
/ 80.61 g
|
| Fiber |
1.356g
/ 30 g
|
| Fat |
0.684g
/ 120.92 g
|
| Carbohydrate |
2.1228g
/ 201.53 g
|
Nutritional composition for only 1 (one) portion of the recipe
| Protein |
34.02g
/ 80.61 g
|
| Fiber |
19.91g
/ 30 g
|
| Sugar |
4.54g
/ 50 g
|
| Zinc |
3.3mg
/ 10 mg
|
| Phosphorus |
333.66mg
/ 700 mg
|
| Fatty monounsaturated |
1.94g
|
| Fatty saturated |
0.63g
|
| Fatty polyunsaturated |
0.94g
|
| Magnesium |
102.99mg
/ 350 mg
|
| Manganese |
0.74mg
/ 2.3 mg
|
| Copper |
0.49mg
/ 1.5 mg
|
| Potassium |
1465.2mg
/ 4000 mg
|
| Sucrose |
1.61g
|
| Sodium |
63.81mg
/ 1500 mg
|
| Fat |
7.74g
/ 120.92 g
|
| Calcium |
115.51mg
/ 1000 mg
|
| Vitamin A |
817.15µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.59mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.34mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
4.41mg
/ 15 mg
|
| Vitamin B5 (Pantothenic acid) |
0.02mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
1mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
46.11µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
179.03mg
/ 110 mg
|
| Vitamin E |
4.59mg
/ 14 mg
|
| Vitamin K |
8.9µg
/ 70 µg
|
| Water |
92ml
|
| Carbohydrate |
101.75g
/ 201.53 g
|
| Iron |
6.13mg
/ 15 mg
|
Nutritional composition for all portions of the recipe
| Protein |
136.08g
/ 80.61 g
|
| Fiber |
79.63g
/ 30 g
|
| Sugar |
18.15g
/ 50 g
|
| Zinc |
13.18mg
/ 10 mg
|
| Phosphorus |
1334.65mg
/ 700 mg
|
| Fatty monounsaturated |
7.77g
|
| Fatty saturated |
2.52g
|
| Fatty polyunsaturated |
3.77g
|
| Magnesium |
411.95mg
/ 350 mg
|
| Manganese |
2.94mg
/ 2.3 mg
|
| Copper |
1.97mg
/ 1.5 mg
|
| Potassium |
5860.8mg
/ 4000 mg
|
| Sucrose |
6.42g
|
| Sodium |
255.25mg
/ 1500 mg
|
| Fat |
30.97g
/ 120.92 g
|
| Calcium |
462.05mg
/ 1000 mg
|
| Vitamin A |
3268.6µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
2.36mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
1.36mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
17.65mg
/ 15 mg
|
| Vitamin B5 (Pantothenic acid) |
0.09mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
4.01mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
184.45µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
716.11mg
/ 110 mg
|
| Vitamin E |
18.37mg
/ 14 mg
|
| Vitamin K |
35.6µg
/ 70 µg
|
| Water |
368ml
|
| Carbohydrate |
407g
/ 201.53 g
|
| Iron |
24.52mg
/ 15 mg
|
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