Vegetarian Pumpkin Chili

Gluten Free
Dairy Free
Health score
56%
Vegetarian Pumpkin Chili
540 min.
6
146kcal

Suggestions

Ingredients

  • 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 
  • 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

Calories146kcal
Protein16.03%
Fat8.4%
Carbs75.57%

Properties

Glycemic Index
38.53
Glycemic Load
6.89
Inflammation Score
-10
Nutrition Score
18.210869685463%

Flavonoids

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

Nutrients percent of daily need

Calories:146.43kcal
7.32%
Fat:1.5g
2.3%
Saturated Fat:0.39g
2.41%
Carbohydrates:30.33g
10.11%
Net Carbohydrates:20.39g
7.42%
Sugar:11.07g
12.3%
Cholesterol:0mg
0%
Sodium:200.37mg
8.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.43g
12.87%
Vitamin A:9547.45IU
190.95%
Manganese:0.91mg
45.36%
Fiber:9.94g
39.75%
Vitamin C:25.07mg
30.39%
Folate:86.94µg
21.74%
Potassium:703.78mg
20.11%
Iron:3.56mg
19.77%
Vitamin E:2.54mg
16.91%
Vitamin B6:0.33mg
16.45%
Vitamin K:16.06µg
15.3%
Vitamin B1:0.2mg
13.62%
Magnesium:50.98mg
12.75%
Phosphorus:127.16mg
12.72%
Copper:0.22mg
10.89%
Vitamin B3:1.72mg
8.6%
Vitamin B2:0.14mg
8.47%
Zinc:1.25mg
8.36%
Vitamin B5:0.68mg
6.81%
Calcium:58.45mg
5.84%
Selenium:3.51µg
5.01%
Source:Allrecipes