Lisa's Protein Chili

Author: Lisa
Loaded with proteins and minerals!
4.67 from 3 votes
Helps Fight Cancer: Breast, Cervical, Colon, Endometrial, Liver, Lung, Pancreatic, Prostate, Stomach
Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins
Course Bowls, Main Course, Side Dishes
Cuisine American
Servings 8
Calories 315.43 kcal

Ingredients
  

  • 1 whole yellow onion diced
  • 2 cloves garlic minced
  • 1/2 cup red pepper diced
  • 1 15oz can garbonzo beans (chickpeas) drained and rinsed no preservatives
  • 1 15oz can black beans drained and rinsed no preservatives
  • 1 15oz can white beans drained and rinsed no preservatives
  • 1 15oz can lentils drained and rinsed no preservatives
  • 2 15oz can tomato sauce no preservatives
  • 1 15oz can tomatoes diced
  • 1/2 cup water filtered
  • 2 tbsp chili powder
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp cumin
  • 2 tsp sea salt
  • 1/2 tsp black pepper

Instructions
 

  • Using a large pot, add diced onion, garlic and red pepper, saute on med heat until soft.
  • Add diced tomatoes, tomato sauce, all beans and lentils and mix well.
  • Stir in all spices.
  • Cook to a simmer, reduce to med low and cook for 30 minutes.

Notes

Sodium levels in this recipe are high so please choose low sodium recipe for the other recipes for that day. Please drink water!

My Notes

Nutrition with Essential Amino Acids

Nutrition Facts
Lisa's Protein Chili
Amount Per Serving (1.5 Cup)
Calories 315.43 Calories from Fat 22
% Daily Value*
Fat 2.49g4%
Saturated Fat 0.33g2%
Sodium 1305.07mg57%
Potassium 1075.62mg31%
Carbohydrates 54.59g18%
Fiber 16.98g71%
Sugar 9.04g10%
Protein 18.6g37%
Vitamin A 1263.46IU25%
Vitamin B1 0.35mg23%
Vitamin B2 0.23mg14%
Vitamin B3 2.45mg12%
Vitamin B5 0.84mg8%
Vitamin B6 0.48mg24%
Vitamin C 33.53mg41%
Vitamin E 2.81mg19%
Vitamin K 14.27µg14%
Calcium 89.14mg9%
Copper 0.4mg20%
Folate 281.81µg70%
Iron 6.35mg35%
Manganese 19.58mg979%
Magnesium 111.73mg28%
Phosphorus 360.13mg36%
Zinc 2.47mg16%
Ess-Methionine 220.81mg
Ess-Tryptophan 184.87mg
Ess-Threonine 671.12mg
Ess-Phenylalanine 933.56mg
Ess-Arginine 1295.25mg
Ess-Lysine 1190.87mg
Ess-Leucine 1308.5mg
Ess-Isoleucine 761.68mg
Ess-Histidine 485.5mg
Ess-Valine 858.12mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.

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