Caribbean Chili

  1. Nutrition
  2. Recipes
Prep 20 minutes Cooking 0 Hour-60 Minute Average 4 servings

Ingredients

Amount Ingredient
1/8 cups Coconut Oil
1 large Onion, diced
, , about Green Pepper, diced
3 medium tomato Roma Tomatoes, diced
2 medium Carrots, diced
5/8 cups Tomato Paste
1/8 cups Chili Powder
1 teaspoons Salt
1 teaspoons Cumin, Ground
2/3 teaspoons Ground Cinamon
2/3 teaspoons Ground Allspice
2/3 teaspoons, ground Oregano, dried
2/3 teaspoons Cayenne Pepper
0.25 tsp Garlic Powder
0.25 tsp Minced Garlic
, ground Pepper
1 can drained solids Kidney Beans, Drained, 1 - 15 oz can
, large, , yields Corn, Sweet, Yellow, kernels cut from the cob
1/2 cups Water

Steps

1 Heat the oil in a large skillet over medium-high heat and add the onion and bell pepper.
2 Sauté until the onion is translucent, about 10 to 15 minutes.
3 Add the tomatoes, carrots, tomato paste, and ½ cup of water.
4 Add the spices and herbs.
5 Bring to a boil, cover, and turn down to simmer for 30 minutes.
6 Add the kidney beans and corn.
7 Cook on a low simmer for another 15 minutes.

Nutrition

Dairy Fee Gluten Free High Fiber Main Dishes, Side Dishes Vegan Vegetarian
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 286.98 kcal 10%
Protein 11.41 g 23%
Total lipid (fat) 9.36 g 14%
Carbohydrate, by difference 44.62 g 15%
Fiber, total dietary 11.46 g 46%
Sugars, total 15.86 g  
Minerals
Calcium, Ca 96.11 mg 10%
Iron, Fe 3.95 mg 22%
Sodium, Na 902.15 mg 38%
Vitamins
Vitamin C, total ascorbic acid 67.37 mg 112%
Vitamin B-12 0 µg 0%
Vitamin A, RAE 329.5 µg  
Vitamin E (alpha-tocopherol) 2.02 mg 10%
Vitamin D 0 IU 0%
Lipids
Fatty acids, total monounsaturated 0.82 g  
Fatty acids, total polyunsaturated 1.21 g  
Fatty acids, total trans 0 g  
Cholesterol 0 mg 0%
Calories 287
% Daily Value*
Total Fat 9g 14%
Saturated Fat 6g 32%
Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 902mg 38%
Total Carbohydrate 45g 15%
Dietary Fibers 11g 46%
Sugars 16g  
Protein 11g 23%
Vitamin D 0µg  
Calcium 96mg 10%
Iron 4mg 22%
Potassium 595mg 17%
Nutrient Per Serving RDA%
Proximates
Water 201.39 g 10%
Calories (Energy) 286.98 kcal 10%
Energy 680.13 kJ  
Protein 11.41 g 23%
Total lipid (fat) 9.36 g 14%
Ash 3.77 g  
Carbohydrate, by difference 44.62 g 15%
Fiber, total dietary 11.46 g 46%
Sugars, total 15.86 g  
Sucrose 4.17 g  
Glucose (dextrose) 2.86 g  
Fructose 2.05 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0 g  
Starch 2.47 g  
Minerals
Calcium, Ca 96.11 mg 10%
Iron, Fe 3.95 mg 22%
Magnesium, Mg 52.3 mg 13%
Phosphorus, P 156.05 mg 22%
Potassium, K 594.54 mg 17%
Sodium, Na 902.15 mg 38%
Zinc, Zn 1.05 mg 7%
Copper, Cu 0.3 mg 15%
Manganese, Mn 0.56 mg  
Selenium, Se 2.4 µg 3%
Fluoride, F 23.36 µg  
Vitamins
Vitamin C, total ascorbic acid 67.37 mg 112%
Thiamin 0.17 mg  
Riboflavin 0.11 mg  
Niacin 1.98 mg  
Pantothenic acid 0.47 mg  
Vitamin B-6 0.31 mg 15%
Folate, total 52.66 µg  
Folic acid 0 µg  
Folate, food 52.66 µg  
Folate, DFE 52.66 µg  
Choline, total 18.44 mg 4%
Betaine 0.36 mg  
Vitamin B-12 0 µg 0%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 329.5 µg  
Retinol 0 µg  
Carotene, beta 3281.23 µg  
Carotene, alpha 1158.48 µg  
Cryptoxanthin, beta 197.7 µg  
Vitamin A, IU 8106.58 IU 162%
Lycopene 1.17 µg  
Lutein + zeaxanthin 496.54 µg  
Vitamin E (alpha-tocopherol) 2.02 mg 10%
Vitamin E, added 0 mg  
Tocopherol, beta 0.01 mg  
Tocopherol, gamma 0.25 mg  
Tocopherol, delta 0 mg  
Tocotrienol, alpha 0.14 mg  
Tocotrienol, beta 0 mg  
Tocotrienol, gamma 0.11 mg  
Tocotrienol, delta 0 mg  
Vitamin D (D2 + D3) 0 µg  
Vitamin D 0 IU 0%
Vitamin K (phylloquinone) 13.36 µg 0%
Dihydrophylloquinone 0 µg  
Lipids
Fatty acids, total saturated 6.4 g 32%
4:0 0 g  
6:0 0 g  
8:0 0 g  
10:0 0 g  
12:0 0 g  
13:0 0 g  
14:0 0.01 g  
15:0 0 g  
16:0 0.29 g  
17:0 0 g  
18:0 0.08 g  
20:0 0 g  
22:0 0 g  
24:0 0 g  
Fatty acids, total monounsaturated 0.82 g  
14:1 0 g  
15:1 0 g  
16:1 undifferentiated 0.01 g  
16:1 c 0 g  
16:1 t 0 g  
17:1 0 g  
18:1 undifferentiated 0.31 g  
18:1 c 0.28 g  
18:1 t 0 g  
20:1 0 g  
22:1 undifferentiated 0 g  
22:1 c 0 g  
22:1 t 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 1.21 g  
18:2 undifferentiated 0.63 g  
18:2 n-6 c,c 0.17 g  
18:2 CLAs 0 g  
18:2 t not further defined 0 g  
18:3 undifferentiated 0.08 g  
18:3 n-3 c,c,c (ALA) 0.03 g  
18:3 n-6 c,c,c 0 g  
18:4 0 g  
20:2 n-6 c,c 0 g  
20:3 undifferentiated 0 g  
20:3 n-6 0 g  
20:4 undifferentiated 0 g  
20:5 n-3 (EPA) 0 g  
22:4 0 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0 g  
Fatty acids, total trans 0 g  
Fatty acids, total trans-monoenoic 0 g  
Cholesterol 0 mg 0%
Phytosterols 13.43 mg  
Amino Acids
Tryptophan 0.09 g  
Threonine 0.33 g  
Isoleucine 0.35 g  
Leucine 0.66 g  
Lysine 0.5 g  
Methionine 0.11 g  
Cystine 0.1 g  
Phenylalanine 0.45 g  
Tyrosine 0.2 g  
Valine 0.44 g  
Arginine 0.44 g  
Histidine 0.21 g  
Alanine 0.42 g  
Aspartic acid 1 g  
Glutamic acid 1.44 g  
Glycine 0.32 g  
Proline 0.5 g  
Serine 0.45 g  
Hydroxyproline 0 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg