Chickpea and Corn Chili

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
60%
Chickpea and Corn Chili
45 min.
4
396kcal

Suggestions

Ingredients

  • 15 ounces chickpeas drained and rinsed
  • tbsp chili powder 
  • tsp cumin 
  • 15 ounces fire-roasted tomatoes diced
  • cups regular corn frozen
  •  bell pepper diced whole green seeded
  • ounces chiles diced green
  • tbsp maple syrup pure
  • 15 ounces canneli beans drained and rinsed
  • large onion diced whole
  • 0.3 tsp paprika 
  • 0.5 tsp salt 
  • tbsp tomato paste 
  • ounces tomato sauce 
  • cups vegetable broth 

Equipment

  • frying pan
  • pot

Directions

  1. In a large pot, combine broth, tomatoes, chilis, onion, bell pepper, paprika, cumin and chili powder. Cover and bring to a boil, then reduce to low and simmer for an hour or until most, but not all of the liquid has cooked off and the onions are translucent and the green peppers tender. Ideally, you want a thin layer of liquid still coating your pan. If you're in a rush, don't worry -- you can cook it less you'll just have a soupy chili. Next, add the tomato paste, pure maple syrup and frozen corn. Reduce the heat to the lowest possible setting and heat thoroughly. Once corn is warm, add beans and tomato sauce plus salt and cayenne to taste. Then continue to heat over low heat until beans are warm, about 5 minutes.
  2. Garnish with cilantro leaves and add vegan shredded Monterary jack cheese or a dollop of vegan sour cream over top if desired.Nutritional Information
  3. Amount Per Serving
  4. Calories
  5. Fat
  6. Carbohydrate
  7. gDietary Fiber22gSugars18gProtein27g

Nutrition Facts

Calories396kcal
Protein16.36%
Fat9.41%
Carbs74.23%

Properties

Glycemic Index
69.56
Glycemic Load
11.15
Inflammation Score
-9
Nutrition Score
29.857391315958%

Flavonoids

Luteolin
1.41mg
Isorhamnetin
1.88mg
Kaempferol
0.26mg
Myricetin
0.01mg
Quercetin
8.27mg

Nutrients percent of daily need

Calories:395.87kcal
19.79%
Fat:4.43g
6.82%
Saturated Fat:0.52g
3.23%
Carbohydrates:78.67g
26.22%
Net Carbohydrates:61.76g
22.46%
Sugar:17.98g
19.97%
Cholesterol:0mg
0%
Sodium:1406.13mg
61.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.34g
34.68%
Folate:339.06µg
84.76%
Vitamin C:67.47mg
81.78%
Manganese:1.58mg
79.01%
Fiber:16.91g
67.65%
Iron:7.39mg
41.04%
Vitamin A:1862.36IU
37.25%
Potassium:1201.9mg
34.34%
Phosphorus:340.99mg
34.1%
Magnesium:132.68mg
33.17%
Copper:0.65mg
32.46%
Vitamin B6:0.53mg
26.46%
Zinc:3.08mg
20.55%
Vitamin B1:0.28mg
18.4%
Calcium:179.41mg
17.94%
Vitamin B2:0.29mg
17.32%
Vitamin E:2.49mg
16.59%
Vitamin B3:3.24mg
16.18%
Vitamin K:11.39µg
10.84%
Selenium:6.01µg
8.59%
Vitamin B5:0.83mg
8.29%