Colorful bean chili

For 4 people
  • 500 g potatoes
  • 1 small vegetable onions
  • 500 g Cutting beans
  • 2 Garlic cloves
  • 1 red chilli pepper or some cayenne pepper
  • 2-3 EL Oil
  • 1 EL Sweet paprika
  • 2 TL Vegetable stock (instant)
  • 500 g chunky tomatoes
  • 1 jar (s) (425 ml) corn kernels
  • 1 can (s) (425 ml) Kidney beans
  • Salt, pepper, 1 pinch of sugar
  • 2-3 tablespoons tomato ketchup
  • Crème fraîche, grated Gouda cheese, etc. Chili
45 minutes
easy
1.
Peel and wash the potatoes and cut into pieces. Peel and roughly dice the onion. Clean and wash the beans and cut them into oblique pieces. Peel and chop the garlic. Score the chilli, remove the core, wash and cut into rings
2.
Heat the oil in the saucepan, fry the potatoes while turning. Briefly sauté the onion and garlic. Add the chilli, dust everything with paprika. Pour 1/2 liter of water. Bring to the boil, add the stock and beans and simmer covered for 12-15 minutes. Add the tomatoes, simmer for another 10 minutes
3.
Rinse the corn and kidney beans, if necessary, drain. Add both and heat. Season the bean chili with salt, pepper, paprika, sugar and ketchup. Possibly. Serve with a dollop of crème fraîche, Gouda cheese and chilli. In addition: Taco-Chips
4.
There's good in there Beans are rich in vitamins (C, B1 and B2) and minerals (potassium, calcium and iron)
5.
Dietary fiber ensures regular digestion, saponins
6.
(bitter substances) strengthen the immune system. The pods with
7.
30 kcal / 100 g hardly matter. Important: never eat beans raw. They contain the protein phasin, which causes gastrointestinal complaints
8.
However, cooking for about 10 minutes will destroy it
1 person approx.:
  • 340 kcal
  • 1420 kJ
  • 15 g protein
  • 7 g fat
  • 53 g carbohydrates

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