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Sweet Potato Vegetarian Chili (MH)

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Instructions
Author: Jeanine Donofrio @ Love&Lemons This is high in sodium - consider not adding salt! 1) Heat oil in a medium-large pot over medium heat. Add the onion, garlic, a few pinches of salt and cook until translucent (5 minutes or so). 2) Add chili powder, ½ the sliced chiles, and stir. Cook until fragrant (about 30 seconds), then add the vinegar, followed by the tomatoes. Stir, then add the broth and the sweet potato cubes and beans. 3) Simmer on low heat until the sweet potatoes are tender (about 20-30 minutes). 4) Add the kale and corn and simmer for 5-10 more minutes. 5) Add a good squeeze of lime. Taste and adjust seasonings - adding more salt and pepper as needed. 6) Serve topped with scallions, crunchy tortilla strips, toasted chiles, diced avocado and extra lime slices. Note1: Don't have dried chiles, just add extra spices and/or diced chipotle Note2: Muir Glen's fire roasted tomatoes with green chiles, but regular fire roasted tomatoes work Note3: Tastes great (maybe better) the second day - store leftovers in the fridge for 2-3 days, and freezer beyond that.
#IngredientAmountWeight
per serving
Calories
per serving
1Minced garlic by STONEMILL2 tsp = 10 g2.5 g2.5
2Spices, chili powder2 tsp = 5 g1.35 g3.8
3Diced Green Chilies by Ortega2 Tbsp = 30 g7.5 g2.5
4Apple cider vinegar by BRAGG0.3 tbsp (15.0 ml) aprx = 5 g1.12 g0
5Fire roasted diced tomatoes & green chilies, fire roasted by Conagra Brands, Inc.4.5 1/2 cup = 563 g140.62 g28
6Broth vegetable by Meijer, Inc.4 cup = 980 g245 g9.8
7Sweet potato, unprepared, raw1.5 cup, cubes = 200 g49.88 g43
8Beans, drained solids, canned, mature seeds, red, kidney2 can drained solids = 532 g133 g165
9Farm fresh chopped kale by ROUNDYS1 cup = 85 g21.25 g7.4
10Corn, unprepared, kernels cut off cob, frozen, yellow, sweet0.5 cup = 68 g17 g15
11Lime juice, raw0.1 fl oz = 3 g0.77 g0.2
12Spices, black, pepper0.25 tsp, ground = 1 g0.14 g0.4
13Sea salt fine by Gel Spice Company Inc0.25 tsp = 1 g0.35 g0
14Onions, raw, green1 whole = 15 g3.75 g1.2
15Seeds, without salt, roasted, pumpkin and squash seed kernels0.25 cup = 30 g7.38 g42
Summary
Number of servings4
Weight of ingredients2526 g
Final weight
Serving size632 g
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Analyze nutritional composition per ingredient

Sweet Potato Vegetarian Chili (MH)

Nutrition Facts
Portion Size632 g
Amount Per Portion321
Calories
% Daily Value *
Total Fat 5.4g ** 7 %
   Saturated Fat 0.9g ** 4 %
Sodium 1585mg 69 %
Total Carbohydrate 54g 20 %
   Dietary Fiber 13g ** 46 %
   Sugar 11g **
Protein 16g ** 32 %
Vitamin D 0mcg ** 0 %
Calcium 123mg ** 9 %
Iron 3.4mg ** 19 %
Potassium 862mg ** 18 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
** Amount is based on ingredients that specify value for this nutrient and 0 for those that don't.
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Sweet Potato Vegetarian Chili (MH) nutrition facts and analysis per 632 g

Vitamins
NutrientAmount DV
Vitamin A, RAE 377.27 mcg42 %
  Carotene, alpha 34.68 mcg
  Carotene, beta 4478.17 mcg
  Cryptoxanthin, beta 67.56 mcg
  Lutein + zeaxanthin 163.92 mcg
  Lycopene 0.31 mcg
  Retinol 0 mcg
Thiamin [Vitamin B1]0.152 mg13 %
Riboflavin [Vitamin B2]0.09 mg7 %
Niacin [Vitamin B3]1.693 mg11 %
Pantothenic acid [Vitamin B5]0.517 mg10 %
Vitamin B6 0.17 mg10 %
Vitamin B12 [Cobalamin]0 mcg0 %
  Vitamin B12, added 0 mcg
Folate, DFE [Vitamin B9]55.93 mcg14 %
  Folate, food 55.93 mcg
  Folic acid 0 mcg
Vitamin C [Ascorbic acid]5.9 mg7 %
Vitamin D 0 mcg0 %
Vitamin E (alpha-tocopherol) 0.71 mg5 %
  Vitamin E, added 0 mg
  Tocopherol, alpha 0.71 mg
  Tocopherol, beta 0.01 mg
  Tocopherol, delta 0.02 mg
  Tocopherol, gamma 1.03 mg
  Tocotrienol, alpha 0.04 mg
  Tocotrienol, beta 0 mg
  Tocotrienol, delta 0 mg
  Tocotrienol, gamma 0.04 mg
Vitamin K 10.7 mcg9 %
  Vitamin K1 [Phylloquinone]10.7 mcg
  Vitamin K2 [Menaquinone]0 mcg
  Dihydrophylloquinone 0 mcg
Betaine 0.1 mg
Choline 15.9 mg3 %

Minerals
NutrientAmount DV
Calcium 123.17 mg9 %
Copper 0.55 mg61 %
Fluoride 2.5 mcg
Iron 3.42 mg19 %
Magnesium 99.06 mg24 %
Manganese 1.033 mg45 %
Phosphorus 288.63 mg23 %
Potassium 862.37 mg18 %
Selenium 3.55 mcg6 %
Sodium 1584.73 mg69 %
Zinc 1.84 mg17 %

Proteins and Amino acids
NutrientAmount DV
Protein 15.98 g32 %
  Alanine 0.674 g
  Arginine 1.026 g
  Aspartic acid 1.796 g
  Cystine 0.145 g
  Glutamic acid 2.354 g
  Glycine 0.622 g
  Histidine 0.378 g33 %
  Hydroxyproline 0 g
  Isoleucine 0.643 g41 %
  Leucine 1.194 g35 %
  Lysine 0.917 g30 %
  Methionine 0.209 g
  Phenylalanine 0.825 g
  Proline 0.809 g
  Serine 0.863 g
  Threonine 0.523 g32 %
  Tryptophan 0.189 g46 %
  Tyrosine 0.371 g
  Valine 0.801 g41 %
  Phenylalanine + Tyrosine 1.196 g44 %
  Methionine + Cysteine 0.209 g13 %

 
Carbohydrates
NutrientAmount DV
Carbohydrate 53.94 g20 %
  Fiber 13.02 g46 %
  Starch 8.93 g
  Sugars 11.35 g
    Fructose 0.6 g
    Galactose 0 g
    Glucose 0.89 g
    Lactose 0 g
    Maltose 0.03 g
    Sucrose 6.25 g
  Net carbs 40.92 g

Fats and Fatty Acids


Omega-3Omega-6 Omega-6 / Omega-3 ratio
0.02 g1.44 g72.05

NutrientAmount DV
Fat 5.378 g7 %
  Saturated fatty acids 0.936 g5 %
    Butanoic acid 0 g
    Decanoic acid 0 g
    Docosanoic acid 0.005 g
    Dodecanoic acid 0.001 g
    Eicosanoic acid 0.017 g
    Heptadecanoic acid 0.003 g
    Hexadecanoic acid 0.593 g
    Hexanoic acid 0.001 g
    Octadecanoic acid 0.294 g
    Octanoic acid 0 g
    Pentadecanoic acid 0.001 g
    Tetracosanoic acid 0.003 g
    Tetradecanoic acid 0.016 g
    Tridecanoic acid 0 g
  Monounsaturated fatty acids 1.283 g
    Cis-hexadecenoic acid 0.003 g
    Cis-octadecenoic acid 1.194 g
    Docosenoic acid 0 g
    Docosenoic cis acid 0 g
    Docosenoic trans acid 0 g
    Eicosenoic acid 0.004 g
    Heptadecenoic acid 0 g
    Hexadecenoic acid 0.02 g
    Octadecenoic acid 1.258 g
    Pentadecenoic acid 0 g
    Tetracosenoic cis acid 0.001 g
    Tetradecenoic acid 0 g
    Trans-hexadecenoic acid 0 g
    Trans-octadecenoic acid 0.001 g
  Polyunsaturated fatty acids 1.902 g
    α-linolenic acid n-3 (ALA) 0.02 g
    γ-linolenic acid n-6 (GLA) 0 g
    Cis,cis-eicosadienoic n-6 acid 0.001 g
    Linoleic acid n-6 (LA) 1.44 g
    Docosahexaenoic n-3 acid (DHA) 0 g
    Docosapentaenoic n-3 acid (DPA) 0 g
    Docosatetraenoic acid 0 g
    Eicosadienoic acid 0 g
    Eicosadienoic n-3 acid 0 g
    Eicosadienoic n-6 acid 0 g
    Eicosapentaenoic n-3 acid (EPA) 0 g
    Eicosatetraenoic acid 0.009 g
    Octadecadienoic CLAs acid 0 g
    Octadecadienoic acid 1.776 g
    Octadecatetraenoic acid 0 g
    Octadecatrienoic acid 0.114 g
    Trans-octadecadienoic acid 0.002 g
  Fatty acids, total trans 0.003 g
    Fatty acids, total trans-monoenoic 0.001 g
    Fatty acids, total trans-polyenoic 0.002 g

Sterols
NutrientAmount DV
Beta-sitosterol 0.96 mg
Campesterol 0.22 mg
Cholesterol 0 mg0 %
Phytosterols 7.24 mg
Stigmasterol 0 mg

Other
NutrientAmount DV
Alcohol, ethyl 0 g
Ash 2.87 g
Caffeine 0 mg
Theobromine 0 mg
Water 146.27 g

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Sweet Potato Vegetarian Chili (MH) recipe nutrition value and analysis. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database.
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