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Black Bean Chili with Paprika Yogurt and Zucchini Ribbons⏱ 55 min total
Recipes

Black Bean Chili with Paprika Yogurt and Zucchini Ribbons

Per 1 serving · 653 g · 14 ingredients

Calories
318
16%
of a 2,000 cal day
  • Protein
    19g
    23% of calories
  • Carbs
    45g
    54% of calories
  • Fat
    8.6g
    23% of calories
Portion

At a glance

One serving of Black Bean Chili with Paprika Yogurt and Zucchini Ribbons (653 g) has 318 calories, with 19 g of protein, 45 g of carbohydrates and 8.6 g of fat. Most of its energy comes from carbs (54% of calories). It is high in protein (38% DV), dietary fiber (58% DV) and Vitamin C (148% DV). Keep an eye on sodium, which provides 29% of the daily value.

Per 100 g
49cal
very low energy density
Protein per 100 cal
5.9g
Net carbs
29g
carbs minus fiber
Fiber
16g
15 g sugar

High in

20%+ of the daily value

  • Protein38%
  • Dietary fiber58%
  • Vitamin C148%
  • Vitamin E26%
  • Vitamin K86%
  • Thiamine65%

Good source of

10–19% of the daily value

  • Vitamin A19%
  • Vitamin B1219%
  • Choline13%
  • Zinc19%
  • Selenium18%

Watch

20%+ of the daily value

  • Sodium29%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 45 min
  1. 1

    Heat half of the olive oil in a large pot over medium heat.

  2. 2

    Add onion, salt, and pepper and cook, stirring occasionally, until softened, about 5 minutes.

  3. 3

    Add garlic, celery, and bell pepper and cook until softened, about 4 minutes.

  4. 4

    Tie the parsley stems in a knot and add them to the pot along with the black beans and diced tomatoes. Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 30 minutes. Uncover and simmer for an additional 15 minutes.

  5. 5

    While the chili is simmering, combine yogurt, paprika, and a pinch of salt in a small bowl. Set aside.

  6. 6

    Use a vegetable peeler to peel the zucchini into thin ribbons. Heat the remaining olive oil in a large skillet over medium heat, then add the zucchini ribbons, a pinch of salt, and some freshly ground pepper.

  7. 7

    Sauté until the zucchini is tender but still slightly firm, about 2 minutes.

  8. 8

    To serve, discard the parsley and ladle the chili into bowls. Top with the paprika yogurt, chopped scallions, and zucchini ribbons.

Vitamins & minerals

Amounts for 1 serving (653 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A172 μg
19%
Vitamin C133 mg
148%
Vitamin D0 μg
0%
Vitamin E4 mg
26%
Vitamin K103 μg
86%
Thiamine1 mg
65%
Riboflavin (B2)1 mg
50%
Niacin3 mg
20%
Vitamin B61 mg
70%
Folate (B9)204 μg
51%
Vitamin B120.5 μg
19%
Pantothenic acid1 mg
26%
Choline73 mg
13%

Minerals

NutrientAmount% Daily Value
Calcium232 mg
23%
Iron5 mg
60%
Potassium1,537 mg
33%
Magnesium116 mg
28%
Phosphorus359 mg
51%
Zinc2 mg
19%
Copper0.4 mg
44%
Manganese1 mg
40%
Selenium10 μg
18%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.5 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene15 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene1,894 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride8 μg—
Fructose6 g—
Galactose1 g—
Glucose5 g—
Glutamic acid2 g—
Glycine0.4 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine0.5 g—
Lactose2 g—
Leucine1 g—
Lycopene2,410 μg—
Lysine1 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats5 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol1 μg—
Serine1 g—
Starch0 g—
Sucrose1 g—
Theobromine0 mg—
Threonine0.4 g—
Total omega 30.1 g—
Total omega 60.1 g—
Tryptophan0.1 g—
Tyrosine0.3 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 318 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 60min
    Walking (3.5 mph)
  • 38min
    Cycling (moderate)
  • 27min
    Running (6 mph)
  • 45min
    Swimming laps

Common questions

How many calories are in Black Bean Chili with Paprika Yogurt and Zucchini Ribbons?

One serving of Black Bean Chili with Paprika Yogurt and Zucchini Ribbons (1 serving) has 318 calories, which works out to 49 calories per 100 g. That is about 16% of a 2,000-calorie day.

Are Black Bean Chili with Paprika Yogurt and Zucchini Ribbons high in protein?

It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 23% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Black Bean Chili with Paprika Yogurt and Zucchini Ribbons keto-friendly?

It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 54% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Black Bean Chili with Paprika Yogurt and Zucchini Ribbons?

674 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Black Bean Chili with Paprika Yogurt and Zucchini Ribbons?

15 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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