Estimated Nutrition (whole recipe, rough)
Counts 11 of 12 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Orange | 1 medium (131g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Bean | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 medium onion, chopped
- 4 cloves garlic, pressed or minced
- 2 Tablespoon olive oil
- 1 large carrots, finely chopped
- 1 red pepper pepper, chopped
- 1 green/yellow/orange pepper, chopped
- 1 jalapeno pepper, finely chopped
- 2 15 oz. cans of beans, can be a mix of chickpeas, black-beans, kidney-beans, etc, drained
- 1 15 oz. can of corn
- 2 15 oz can of chopped tomatoes
- 1 Teaspoon cayenne pepper, chili powder or hot sauce add more to season to taste
- 1 Teaspoon Worcestershire Sauce, or add more to season to taste
Directions
This recipe can be made in a stove top pot or in a crock pot. If using a crock pot, you can increase cooking time to 4 hours.
Heat olive oil in pot over low flame
Add garlic, onion, carrots and peppers to pot and simmer on low for 20 minutes
Add corn, beans, tomatoes and spices to taste
Cook on high for 30 mins
Lower heat and cook for 2 hours
Serve hot with shredded cheese (or other desireded) topping