Vegetarian Pumpkin Chili

Gluten Free
Dairy Free
Very Healthy
Health score
93%
Vegetarian Pumpkin Chili
540 min.
6
246kcal

Suggestions

Ingredients

  • pound black beans dry
  • 1.3 ounce chili seasoning 
  • 10.8 ounce condensed tomato soup canned
  •  bell pepper diced green
  • tablespoon ground cinnamon 
  • teaspoon ground cloves 
  • 0.5 cup lentils 
  • teaspoon nutmeg 
  • 0.5 teaspoon onion powder 
  • cup pumpkin puree 
  • servings water cold or as needed
  • tablespoons sugar white
  • tablespoons roux mix dry
  • tablespoons roux mix dry

Equipment

  • bowl
  • pot
  • microwave

Directions

  1. Place black beans into a large bowl and cover with several inches cool water; let soak 8 hours to overnight.
  2. Drain and rinse beans thoroughly; place in a large pot. Cover with 1 inch of water; add lentils. Bring mixture to a boil; stir in roux mix until fully incorporated. Cover, reduce heat, and simmer until beans are tender, about 30 minutes.
  3. Place diced bell pepper in a microwave-safe bowl; cook in the microwave until slightly tender, 30 to 60 seconds. Stir bell pepper, tomato soup, pumpkin puree, chili seasoning mix, sugar, cinnamon, nutmeg, cloves, and onion powder into bean mixture. Cover and simmer until flavors have blended, about 15 minutes, stirring occasionally.

Nutrition Facts

Calories246kcal
Protein20%
Fat6.53%
Carbs73.47%

Properties

Glycemic Index
43.53
Glycemic Load
10.29
Inflammation Score
-10
Nutrition Score
24.865217333255%

Flavonoids

Catechin
0.06mg
Luteolin
0.93mg
Kaempferol
0.01mg
Quercetin
0.51mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:246.22kcal
12.31%
Fat:1.91g
2.93%
Saturated Fat:0.49g
3.07%
Carbohydrates:48.25g
16.08%
Net Carbohydrates:31.74g
11.54%
Sugar:11.07g
12.3%
Cholesterol:0mg
0%
Sodium:212.96mg
9.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.13g
26.26%
Vitamin A:9551.98IU
191.04%
Fiber:16.51g
66.06%
Manganese:1.24mg
62.14%
Folate:199.58µg
49.9%
Vitamin C:25.07mg
30.39%
Iron:5.15mg
28.59%
Potassium:972.15mg
27.78%
Magnesium:106.27mg
26.57%
Vitamin B1:0.39mg
25.92%
Phosphorus:232.99mg
23.3%
Copper:0.41mg
20.68%
Vitamin B6:0.38mg
19.06%
Vitamin E:2.54mg
16.91%
Vitamin K:16.06µg
15.3%
Zinc:2.12mg
14.16%
Vitamin B2:0.19mg
11.09%
Vitamin B3:2.1mg
10.51%
Vitamin B5:0.86mg
8.64%
Calcium:85.96mg
8.6%
Selenium:4.41µg
6.3%
Source:Allrecipes