Recipes · American · Stews
Chili con Carne
One serving has 578 kcal and 38 g protein, and at least a fifth of a woman's daily need of cobalamin (136%), zinc (95%), thiamin (79%), niacin (66%), pyridoxine (65%) and phosphorus (62%). Ready in 55 minutes.
- Preparation: 10 min
- Cooking: 45 min
- Makes: 1 serving (515 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: beef, celery
Ingredients
- 150 g Beef, ground, 80% lean, raw
- 40 g Onions, raw
- 5 g Garlic, raw
- 100 g Kidney beans, red, canned
- 120 g Tomatoes, canned, diced
- 15 g Tomato paste
- 3 g Chili powder
- 1 g Cumin
- 80 g Beef broth
- 0.5 g Salt
- 0.2 g Cayenne pepper
Method
- Cook the ground beef in a pot over medium-high heat, breaking it up, until browned, about 7-8 minutes.
- Add the onion and garlic and cook until softened, about 4 minutes.
- Stir in the chili powder, cumin and cayenne and cook for 1 minute until fragrant.
- Add the diced tomatoes, tomato paste and beef broth, and simmer uncovered for 25-30 minutes, stirring occasionally, until thickened.
- Stir in the kidney beans and simmer for 10 more minutes to heat through.
- Season with the salt and serve hot in bowls.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 578 kcal | 27% |
| Carbohydrates | 36 g | |
| Water | 403 mL | |
| Fiber | 10.4 g | 35% |
| Protein | 37.6 g | 78% |
| Tryptophan | 0.25 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.8 g | |
| Lysine | 2.8 g | |
| Methionine | 0.79 g | |
| Cystine | 0.37 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1 g | |
| Valine | 1.8 g | |
| Histidine | 1.1 g | |
| Fat | 32.4 g | |
| Monounsaturated | 13.7 g | |
| Polyunsaturated | 1.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.2 g | |
| Saturated | 11.8 g | |
| Trans-Fats | 1.8 g | |
| Cholesterol | 107 mg | |
| Calcium | 172 mg | 17% |
| Copper | 0.55 mg | 61% |
| Iron | 7 mg | 39% |
| Magnesium | 89.1 mg | 29% |
| Manganese | 0.76 mg | 42% |
| Phosphorus | 435 mg | 62% |
| Potassium | 1,265 mg | 27% |
| Selenium | 27.9 µg | 51% |
| Sodium | 1,058 mg | |
| Zinc | 7.6 mg | 95% |
| Thiamin (vitamin B1) | 0.87 mg | 79% |
| Riboflavin (vitamin B2) | 0.4 mg | 36% |
| Niacin (vitamin B3) | 9.2 mg | 66% |
| Pantothenic acid (vitamin B5) | 1 mg | 21% |
| Pyridoxine (vitamin B6) | 0.84 mg | 65% |
| Folate (vitamin B9) | 60.4 µg | 15% |
| Cobalamin (vitamin B12) | 3.3 µg | 136% |
| Choline | 106 mg | 25% |
| Vitamin A | 90.7 µg | 13% |
| Vitamin C | 23.4 mg | 31% |
| Vitamin D (D2 + D3) | 4.5 IU | 1% |
| Vitamin E | 2.9 mg | 19% |
| Vitamin K | 11.2 µg | 12% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
5.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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