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Beecher's Foundation Pure Food Kids Chili
This recipe is from Beecher's Foundation, which has a wonderful program teaching kids about nutrition and food. It's here on foodious to show the nutritional breakdown (and which ingredients contribute what nutritional components) for their chili recipe. See the attribution below for a link to their site.
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30 minutes
6
Adjust servings
dairy-free
gluten-free
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
vegetarian
pescetarian
paleo
(?)
Not paleo due to:
kidney bean
black bean
This recipe has no customizations.
Attribution:
 
Nutrition to Balance
This recipe has Fiber as 79.2% (as a percentage of RDA).
 
You'll likely need to take this into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.0% of RDA
• Calories: 17.4% of RDA
• Carbs: 22.3% of RDA
• Fat (total lipid): 6.4% of RDA
• Fiber: 79.2% of RDA
• Fructose: 9.5% of RDA
• Protein: 18.7% of RDA
• Sodium: 40.8% of RDA
• Sugar: 25.9% of RDA
• Vitamin A (IU): 61.0% of RDA
• Vitamin B6: 27.4% of RDA
• Vitamin C: 61.0% of RDA
• Iron: 3.0% of RDA
• Magnesium: 41.9% of RDA
• Manganese: 22.6% of RDA
• Niacin: 15.8% of RDA
• Potassium: 41.0% of RDA
• Zinc: 18.1% of RDA
If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
 
INGREDIENTS
Amount
Measure
Ingredient
 
1
whole
medium-sized, chopped.
 
4
cloves
minced.
 
1
whole
 
1
whole
chopped.
 
1
whole
medium-sized, chopped.
 
1
can
15.25 oz can.
 
1
can
15.25 oz can.
 
2
cans
two 14 oz cans, or use one 28 oz can.
 
1
tbsp
 
1 1/2
tsp
 
3/4
tsp
ground.
 
1 1/4
tsp
 
1/4
tsp
ground.
 
1
tbsp
you could use vegetable oil instead.
 
1
cup
fresh or frozen.
 
1/2
bunches
chopped.
 
 
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PREPARATION
1.
Prepare and measure all of the ingredients: chop onion and zucchini, mince garlic, chop green and red bell peppers. Measure all of the spices into a small bowl.
2.
Open, drain, and rinse the beans. Open the can of tomatoes.
3.
Add oil to a medium soup pot over medium-high heat.
4.
Add onion and garlic to the soup pot, stir, and cook for 1 to 2 minutes.
5.
Add green and red bell peppers and zucchini to the soup pot and saute until tender.
6.
Add spices to the soup pot and stir until all of the vegetables are well coated.
7.
Add the beans and tomatoes to the soup pot and stir well.
8.
Add corn to the soup pot and stir. Turn up heat to bring chili to a boil. Reduce the heat to low and simmer for 15 minutes.
9.
Turn off the heat on the soup pot, stir the chili, and garnish with cilantro before serving. Enjoy!
   
 
NUTRITION
This recipe has the following nutrient totals:
Calories 349
Protein 21.0 g
Carbohydrates 61.4 g
Iron 0.57 mg
Fiber 22.2 g
Calcium 20.3 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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