Chili con Carne
Good nutritional profile
Beans and beef in a spiced tomato sauce.
Chili con carne is ground beef simmered with kidney beans, tomatoes, onion, chili and cumin into a thick, spicy stew, often served with rice, tortilla chips, cheese or sour cream. It is high in protein and a source of fiber from the beans, with little fat when lean beef is used. A 350 g bowl is about 385 kcal; toppings such as cheese and sour cream add fat quickly.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 9g | 16.1% |
| Fat | 4g | 5.7% |
| Carbs | 12g | 4.0% |
| Simple Sugars | 4.2g | Estimate |
| Complex Carbs | 4.8g | Estimate |
| Fiber | 3g | 12.0% |
| Water | 72g | 2.9% |
| Calories | 110 | 4.9% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.29 | g | 6.5% |
| Monounsaturated | 1.41 | g | 5.6% |
| Polyunsaturated | 0.65 | g | 5.0% |
| Omega-3 | 0.195 | g | Estimate |
| Omega-6 | 0.455 | g | Estimate |
| Trans | 0.16 | g | 8.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 4.19 | mg |
| Vitamin E | 0.59 | mg |
| Selenium | 6.42 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 17.6 | mcg | 2.0% |
| vitamin B1 | 0.046 | mg | 3.8% |
| vitamin B2 | 0.075 | mg | 5.8% |
| vitamin B3 | 1.97 | mg | 12.3% |
| vitamin B6 | 0.178 | mg | 10.5% |
| vitamin B9 | 12.3 | mcg | 3.1% |
| vitamin B12 | 0.617 | mcg | 25.7% |
| vitamin C | 4.19 | mg | 4.7% |
| vitamin D | 0.029 (1 IU) | mcg | 0.2% |
| vitamin E | 0.588 | mg | 3.9% |
| vitamin K | 5.4 | mcg | 4.5% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 36 | mg | 3.6% |
| iron | 1.66 | mg | 9.2% |
| magnesium | 20.8 | mg | 5.2% |
| phosphorus | 105 | mg | 15.0% |
| potassium | 285 | mg | 11.0% |
| sodium | 337 | mg | 14.7% |
| zinc | 1.84 | mg | 16.7% |
| copper | 0.127 | mg | 14.1% |
| manganese | 0.167 | mg | 7.3% |
| selenium | 6.42 | mcg | 11.7% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 272 | mg | 38.9% | 164% |
| Isoleucine | 392 | mg | 28.0% | 126% |
| Leucine | 691 | mg | 25.3% | 110% |
| Lysine | 693 | mg | 33.0% | 140% |
| Methionine | 286 | mg | 27.2% | 120% |
| Phenylalanine | 640 | mg | 36.6% | 151% |
| Threonine | 342 | mg | 32.6% | 132% |
| Tryptophan limiting | 62 | mg | 22.1% | 91% |
| Valine | 446 | mg | 24.5% | 108% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Beef mince 500 g
- Onion, chopped 1
- Garlic cloves, minced 3
- Red kidney beans, drained 400 g
- Chopped tomatoes 400 g
- Tomato puree 2 tbsp
- Ground cumin 2 tsp
- Chilli powder 1 tbsp
- Smoked paprika 1 tsp
- Beef stock 250 ml
- Vegetable oil 1 tbsp
Instructions
- 1
Heat the oil and fry the onion until soft, then add the garlic and cook for 1 minute.
- 2
Add the beef mince and brown well, breaking it up with a spoon.
- 3
Stir in the cumin, chilli powder and paprika and cook for a minute until fragrant.
- 4
Add the tomatoes, tomato puree and stock, bring to a simmer and cook uncovered for 40 minutes.
- 5
Stir in the kidney beans and simmer for a further 15 minutes until thick and rich.
- 6
Season to taste and serve with rice, soured cream or grated cheese.