Vegetarian Chili

Vegetarian
Very Healthy
Health score
81%
Vegetarian Chili
375 min.
6
395kcal

Suggestions

Ingredients

  • 15 ounce black beans rinsed drained canned
  • 15 ounce kidney beans red rinsed drained canned
  • 28 ounce canned tomatoes diced canned
  • 15 ounce beans white rinsed drained canned (cannellini)
  • tablespoons chili powder 
  • 0.3 cup couscous 
  • 0.3 cup cilantro leaves fresh chopped
  • cloves garlic minced
  •  bell pepper green seeded chopped
  • teaspoon ground coriander 
  • teaspoons ground cumin 
  • teaspoons hot sauce 
  • tablespoon pickled jalapeño minced canned (from can or jar)
  • cup regular lima beans frozen
  • 0.5 cup monterrey jack cheese shredded
  • cup onion chopped
  • tablespoons regular oregano dried
  • servings salt and pepper black freshly ground
  • cups vegetable broth reduced-sodium

Equipment

  • slow cooker

Directions

  1. Watch how to make this recipe.
  2. In a slow cooker, combine all ingredients but the couscous, shredded cheese, cilantro and salt and pepper. Cover and cook on LOW for 6 to 8 hours or on HIGH for 3 to 4 hours.
  3. Five to 10 minutes before serving (depending on temperature of slow cooker) add couscous, cover and cook, until couscous is tender. Season, to taste, with salt and black pepper.
  4. Just before serving, top each serving with shredded cheese and cilantro.

Nutrition Facts

Calories395kcal
Protein21.96%
Fat10.43%
Carbs67.61%

Properties

Glycemic Index
64.33
Glycemic Load
15.15
Inflammation Score
-10
Nutrition Score
29.993478469227%

Flavonoids

Luteolin
0.97mg
Isorhamnetin
1.34mg
Kaempferol
0.19mg
Myricetin
0.02mg
Quercetin
6.47mg

Nutrients percent of daily need

Calories:395.18kcal
19.76%
Fat:4.82g
7.41%
Saturated Fat:2.18g
13.64%
Carbohydrates:70.26g
23.42%
Net Carbohydrates:50.13g
18.23%
Sugar:10.07g
11.19%
Cholesterol:8.38mg
2.79%
Sodium:768.79mg
33.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.82g
45.64%
Fiber:20.13g
80.54%
Manganese:1.5mg
74.9%
Iron:8.59mg
47.74%
Vitamin C:39.03mg
47.31%
Potassium:1439.01mg
41.11%
Copper:0.79mg
39.3%
Phosphorus:374.77mg
37.48%
Folate:149.32µg
37.33%
Magnesium:146.84mg
36.71%
Vitamin B6:0.59mg
29.36%
Vitamin K:30.41µg
28.97%
Vitamin B1:0.43mg
28.8%
Vitamin A:1401.4IU
28.03%
Calcium:279.51mg
27.95%
Vitamin E:3.79mg
25.26%
Vitamin B2:0.35mg
20.42%
Zinc:2.81mg
18.72%
Vitamin B3:3.71mg
18.56%
Vitamin B5:1.02mg
10.24%
Selenium:6.61µg
9.44%
Vitamin B12:0.08µg
1.3%