Zucchini Chili

Vegetarian
Gluten Free
Health score
46%
Zucchini Chili
165 min.
4
553kcal

Suggestions

Ingredients

  • cups baby spinach 
  • 12 ounce beer (recommended: Negra Modela)
  • cup brown rice long grain light white
  • tablespoon butter 
  • 15 ounce black beans canned
  • tablespoon coriander 
  • tablespoon cumin 
  • teaspoon oregano dried
  • 0.5 cup cilantro leaves fresh loosely packed
  • cloves garlic chopped
  • 0.3 cup olive oil extra-virgin
  • small onions chopped
  •  poblano peppers 
  •  chile pepper green red hot thinly sliced chopped
  • sprigs thyme leaves fresh chopped
  • 0.3 cup tomato paste 
  • cups vegetable stock 
  • 1.5 pounds to zucchini firm chopped

Equipment

  • food processor
  • bowl
  • frying pan
  • oven
  • pot
  • broiler

Directions

  1. Char the skins of the poblano chiles by placing them over a gas burner or under a hot broiler with the oven door slightly cracked. Turn the chiles until the skins are black.
  2. Remove and cool the chiles in a tightly covered bowl, then peel and finely chop or process into coarse puree in food processor.
  3. Heat extra-virgin olive oil over medium-high heat and add zucchini, onions, garlic, hot pepper, cumin, coriander, thyme, oregano, salt, and pepper, stir frequently for 10 minutes.
  4. Add in the tomato paste, and stir 1 minute more. Deglaze the pan with beer, stir in poblanos and beans and about half of the stock, bring to a bubble then reduce heat and simmer 10 to 15 minutes to combine flavors. Cool completely, cover and store for make-ahead meal. Reheat over medium heat.
  5. While the chili reheats make the rice. Melt the butter in a saucepot over medium heat and add the rice, toast a minute or 2, then stir in 1 1/2 cups stock, bring to a boil, reduce the heat and cook covered, over low heat 15 minutes.
  6. To food processor, add the spinach, cilantro, if using, and a little salt, and pulse into a fine paste. Stir the paste into the rice after 15 minutes. Turn off the heat, cover the pot and let the rice stand another 5 to 10 minutes. Fluff with a fork and serve in shallow bowls with zucchini chili and toppings of choice to garnish.
  7. Toppers to choose from: crushed tortillas or warm soft tortillas, sour cream, shredded cheeses, scallions or finely chopped onions, lime wedges.

Nutrition Facts

Calories553kcal
Protein11.39%
Fat31.61%
Carbs57%

Properties

Glycemic Index
103.38
Glycemic Load
4.95
Inflammation Score
-10
Nutrition Score
39.109565149183%

Flavonoids

Catechin
0.32mg
Epicatechin
0.07mg
Apigenin
0.03mg
Luteolin
6.08mg
Isorhamnetin
1.75mg
Kaempferol
1.95mg
Myricetin
0.12mg
Quercetin
12.62mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:552.92kcal
27.65%
Fat:19.3g
29.7%
Saturated Fat:4.3g
26.88%
Carbohydrates:78.34g
26.11%
Net Carbohydrates:63.11g
22.95%
Sugar:12.51g
13.9%
Cholesterol:7.53mg
2.51%
Sodium:1108.96mg
48.22%
Alcohol:3.32g
100%
Alcohol %:0.56%
100%
Protein:15.65g
31.3%
Vitamin C:143.33mg
173.74%
Manganese:2.8mg
139.77%
Vitamin K:109.57µg
104.35%
Fiber:15.23g
60.91%
Vitamin A:2984.55IU
59.69%
Vitamin B6:1.03mg
51.45%
Magnesium:182.41mg
45.6%
Folate:172.79µg
43.2%
Potassium:1465.21mg
41.86%
Phosphorus:414.57mg
41.46%
Vitamin B1:0.54mg
35.82%
Iron:6.18mg
34.34%
Copper:0.63mg
31.49%
Vitamin E:4.44mg
29.57%
Vitamin B3:5.59mg
27.94%
Vitamin B2:0.47mg
27.42%
Selenium:14.72µg
21.03%
Zinc:2.6mg
17.31%
Calcium:150.6mg
15.06%
Vitamin B5:1.5mg
14.99%