Hearty Fire-Roasted Veggie Chili

Recipe Rundown

Nutritional Nitty-Gritty

Yield: 4 servings

Remember, these nutrition figures are just estimates! Everyone’s nutritional needs are different, and these values are based on broad guidelines. So, take them as a friendly pointer rather than hard-and-fast rules.

Micronutrient Magic

This hearty dish is a nutritional powerhouse, providing an excellent array of micronutrients. It’s rich in vitamins B9 (folate) and B6, which are essential for cell metabolism and brain health ^{[3, 4]}. Vitamin C, found abundantly in the recipe, supports immune function and skin health ^[5]. The dish is also a great source of minerals such as iron, crucial for oxygen transport in the body ^[6]; manganese, important for bone development and enzyme function ^[7]; and copper, which aids in iron absorption and maintains healthy blood vessels ^{[8, 9]}.

Additionally, it offers significant amounts of phosphorus, supporting bone health and energy production ^{[10, 11]}, and magnesium, which is vital for muscle and nerve function ^[12]. Vitamin E from olive oil contributes antioxidant properties that protect cells from damage ^[13], while vitamin K is vital for blood clotting and bone health ^{[14, 15]}. Potassium, also present, helps regulate blood pressure and fluid balance ^[16]. This combination of nutrients makes the dish delicious and incredibly beneficial for overall health.

Nutrient Breakdown by Ingredient

This breakdown highlights the impressive nutritional profile of the ingredient in this delicious Aromatic Spinach Coconut Fusion with Tofu recipe.

Red Lentils ^[2]:

Great source of copper, manganese, vitamin B9 (folate), B1 (thiamine), zinc, iron, and phosphorus. And a good source of magnesium too.

Kidney Beans ^[2]:

Fantastic source of vitamin B9 (folate) and suitable for providing manganese, copper, phosphorus, and iron.

Potatoes ^[2]:

Rich in vitamins C and B6. It also provides reasonable amounts of copper, phosphorus, potassium, and magnesium in this dish per serving.

Corn Kernels ^[2]:

Corn is a decent source of B vitamins 3 (niacin), 5 (pantothenic acid), and 9 (folate), as well as phosphorus. Although it’s a smaller contributor in the context of this dish, the inclusion adds to the diversity of nutrients.

Tomato Paste ^[2]:

Excellent source of vitamin A in the form of beta carotene. And even in this small amount, it is a good source of copper.

Onion and Garlic ^{[1, 2]}:

The onion provides some vitamin C, B6, and manganese. The garlic provides vitamin B6, manganese, Vitamin C, copper, selenium, and phosphorus.

Olive Oil ^{[1, 2]}:

High in vitamin E, K, and monounsaturated fats.

This list offers a handy snapshot of the micronutrients in this dish. But keep in mind that the actual amounts can vary based on things like the specific type of each ingredient, how they were grown, and your cooking style.

Also, note that this is not a complete list of nutrients. I’m pointing out the highlights of the dish only.

[1] Due to its diminutive stature or small amounts, the quantity of these nutrients is relatively modest. However, even in small amounts, these ingredients can still contribute to the overall nutritional profile of a dish, albeit modestly.

[2] The nutrition profile is based on USDA U.S. Department of Agriculture

Phytochemical Fun Facts

Phytochemicals are natural compounds found in plants that contribute to their colour, taste, and resistance to diseases. These substances, while not essential nutrients, play a crucial role in maintaining our health. They’re known for their antioxidant properties, potential to reduce inflammation, and ability to support the immune system.

The phytochemicals in this vibrant dish are as exciting as they are beneficial! This chili bursts with lycopene from the tomato paste, a potent antioxidant that may lower the risk of certain types of cancer and heart disease [17]. It also contains allicin from garlic, renowned for its anti-inflammatory and immune-boosting properties ^{[18, 19]}.

The flavonoids in onions add another layer of heart health benefits and help to improve circulation ^[20]. The anthocyanins found in red lentils may improve brain function and reduce inflammation ^{[21, 22]}. Plus, the phenolic acids in beans offer antioxidant effects that protect against oxidative stress, bolstering overall health ^[23].

Together, these phytochemicals spice up the dish with their health-promoting properties and keep your body in tip-top shape by fighting off diseases and enhancing overall well-being. Dive into this dish and celebrate the powerful, natural chemistry at work that keeps you healthy and happy!