Pumpkin Pineapple Chili

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
24%
Pumpkin Pineapple Chili
40 min.
8
312kcal

Suggestions

Ingredients

  • 15 ounce black beans rinsed drained canned
  • 14 ounce coconut milk canned
  • 15 ounce regular corn drained canned
  • 29 ounce tomatoes diced undrained canned
  • 15 ounce pumpkin puree canned
  •  carrots chopped
  • teaspoons chili powder 
  • 0.5 cup cilantro leaves fresh chopped
  • ounce mushrooms fresh sliced
  • cloves garlic minced
  • 1.5 teaspoons ground cumin 
  • 0.5 teaspoon ground pepper black
  • tablespoons olive oil 
  •  onion chopped
  • 1.5 teaspoons oregano dried
  • ounce pineapple chunks drained canned
  • 0.5 teaspoon salt 
  • cups vegetable broth 
  •  bell pepper yellow chopped

Equipment

  • frying pan
  • baking sheet
  • oven
  • pot
  • broiler

Directions

  1. Set oven rack about 6 inches from the heat source and preheat the oven's broiler.
  2. Spread corn and pineapple onto a baking sheet.
  3. Broil corn and pineapple in the preheated oven until lightly browned, 2 to 4 minutes.
  4. Remove from oven.
  5. Heat olive oil in a skillet over medium heat; cook and stir onion, mushrooms, yellow bell pepper, garlic, chili powder, oregano, cumin, salt, and pepper in the hot oil until vegetables are softened, 10 to 15 minutes.
  6. Mix vegetable broth, tomatoes, pumpkin, black beans, coconut milk, cilantro, onion mixture, and roasted pineapple-corn mixture in a large pot; bring to a boil. Reduce heat and simmer until soup is heated through and flavors have blended, 10 to 15 minutes.
  7. Garnish each serving with Cheddar cheese.

Nutrition Facts

Calories312kcal
Protein9.78%
Fat45.64%
Carbs44.58%

Properties

Glycemic Index
31.85
Glycemic Load
1.27
Inflammation Score
-10
Nutrition Score
21.838260786689%

Flavonoids

Apigenin
0.01mg
Luteolin
0.19mg
Isorhamnetin
0.69mg
Kaempferol
0.12mg
Myricetin
0.09mg
Quercetin
4.02mg

Nutrients percent of daily need

Calories:311.5kcal
15.58%
Fat:16.83g
25.9%
Saturated Fat:11.25g
70.33%
Carbohydrates:37g
12.33%
Net Carbohydrates:28.13g
10.23%
Sugar:11.95g
13.28%
Cholesterol:0mg
0%
Sodium:962.43mg
41.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.11g
16.23%
Vitamin A:10128.33IU
202.57%
Vitamin C:47.91mg
58.07%
Manganese:0.9mg
44.91%
Fiber:8.88g
35.5%
Iron:4.49mg
24.94%
Copper:0.5mg
24.82%
Potassium:847.43mg
24.21%
Folate:83.87µg
20.97%
Vitamin K:21.11µg
20.1%
Magnesium:79.83mg
19.96%
Phosphorus:197.67mg
19.77%
Vitamin B6:0.31mg
15.46%
Vitamin B3:2.98mg
14.88%
Vitamin E:2.2mg
14.66%
Vitamin B1:0.22mg
14.5%
Vitamin B2:0.24mg
14.28%
Calcium:100.07mg
10.01%
Selenium:5.95µg
8.5%
Zinc:1.24mg
8.27%
Vitamin B5:0.82mg
8.19%
Source:Allrecipes