This tomato-free vegetarian chili uses soaked dry beans and is made in an Instant Pot to save time. Serve with grated cheese, extra sliced jalapeños, and plenty of chopped cilantro. Top each bowl with diced avocado and a squeeze of lime.
Ingredients
2 tablespoons
extra virgin olive oil
1 medium
onions
chopped
2 large
jalapeño peppers
diced
5 cloves
garlic
crushed
1 tablespoons
ground cumin
2 teaspoons
dried oregano
½ teaspoons
black pepper
2 pinches
cayenne pepper
2 cups
cannellini beans
(soaked for 8 hours)
3 cups
water
1 teaspoons
sea salt
1 cups
chopped
cilantro
½ bunches
curly kale
chopped
½ cups
sour cream
½ cups
grated
raw jack cheese
Nutrition Facts
Per serving Recipe serves 4
- Protein 23%
- Net carbs 40%
- Fat 37%
Full nutrition facts
Macros
Energy & Macronutrients
- Calories
- 513kcal
- Protein
- 25.4g
- Total Carbohydrates
- 65.6g
- Dietary Fiber
- 21g
- Net Carbs
- 44.6g
- Total Sugars
- 5g
- Glucose
- 0.78g
- Fructose
- 0.33g
- Lactose
- 0.98g
- Galactose
- 0.68g
- Total Fat
- 18.3g
- Saturated Fat
- 6.7g
- Monounsaturated Fat
- 7.5g
- Polyunsaturated Fat
- 1.8g
- Trans Fat
- 0.23g
- Cholesterol
- 29.1mg
- Sodium
- 657mg
Vitamins
Water-Soluble Vitamins
- Vitamin C
- 44.8mg
- Thiamin (B1)
- 0.67mg
- Riboflavin (B2)
- 0.44mg
- Niacin (B3)
- 2.5mg
- Pantothenic Acid (B5)
- 1.4mg
- Vitamin B6
- 0.6mg
- Folate (B9)
- 473µg
- Vitamin B12
- 0.16µg
- Choline
- 11.7mg
Fat-Soluble Vitamins
- Vitamin A (Retinol)
- 62.5µg
- Vitamin D
- 0.04µg
- Vitamin E (Alpha-Tocopherol)
- 2mg
- Vitamin K1 (Phylloquinone)
- 136µg
- Vitamin K2 (Menaquinone-4)
- 1.7µg
Minerals
Minerals
- Calcium
- 398mg
- Iron
- 7mg
- Magnesium
- 205mg
- Phosphorus
- 530mg
- Potassium
- 1546mg
- Zinc
- 3mg
- Copper
- 0.86mg
- Manganese
- 1.8mg
- Selenium
- 15.8µg
- Fluoride
- 0.43µg
Amino Acids
Essential Amino Acids
- Histidine
- 0.64g
- Isoleucine
- 0.99g
- Leucine
- 1.8g
- Lysine
- 1.5g
- Methionine
- 0.34g
- Phenylalanine
- 1.2g
- Threonine
- 0.93g
- Tryptophan
- 0.27g
- Valine
- 1.2g
Non-Essential Amino Acids
- Alanine
- 0.93g
- Arginine
- 1.4g
- Aspartic Acid
- 2.6g
- Cystine
- 0.24g
- Glutamic Acid
- 3.4g
- Glycine
- 0.86g
- Proline
- 1g
- Serine
- 1.2g
- Tyrosine
- 0.65g
Fatty Acids
Short-Chain Fatty Acids (SCFAs)
- Butyric Acid (4:0)
- 0.13g
- Caproic Acid (6:0)
- 0.09g
Medium-Chain Fatty Acids (MCFAs)
- Caprylic Acid (8:0)
- 0.08g
- Capric Acid (10:0)
- 0.18g
Monounsaturated Fatty Acids
- Oleic Acid (18:1 cis)
- 7.2g
Omega-3 Fatty Acids
- ALA (18:3 n-3)
- 0.42g
Omega-6 Fatty Acids
- Linoleic Acid (LA)
- 1.3g
- Arachidonic Acid (AA)
- 0.01g
Other
Carotenoids
- Alpha-Carotene
- 6.5µg
- Beta-Carotene
- 1014µg
- Beta-Cryptoxanthin
- 23µg
- Lutein + Zeaxanthin
- 1877µg
- Lycopene
- 0.07µg
Plant Sterols (Phytosterols)
- Phytosterols
- 21.6mg
- Beta-Sitosterol
- 0.1mg
Other Compounds
- Betaine
- 0.37mg
