Baked Peppers with Filling

0
Average: 0 (0 votes)
(0 votes)
Baked Peppers with Filling
share Share
print
bookmark_border Copy URL
Health Score:
Health Score
8,5 / 10
Difficulty:
easy
Difficulty
Preparation:
2 h.
Preparation
Calories:
424
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie424 kcal(20 %)
Protein25.59 g(26 %)
Fat6.66 g(6 %)
Carbohydrates66.36 g(44 %)
Sugar added1.05 g(4 %)
Roughage16.82 g(56 %)
Vitamin A878.95 mg(109,869 %)
Vitamin D0.09 μg(0 %)
Vitamin E2.03 mg(17 %)
Vitamin B₁0.31 mg(31 %)
Vitamin B₂0.33 mg(30 %)
Niacin5.64 mg(47 %)
Vitamin B₆0.89 mg(64 %)
Folate113.19 μg(38 %)
Pantothenic acid0.98 mg(16 %)
Biotin5 μg(11 %)
Vitamin B₁₂0.21 μg(7 %)
Vitamin C185.96 mg(196 %)
Potassium1,311.18 mg(33 %)
Calcium342.78 mg(34 %)
Magnesium106.35 mg(35 %)
Iron5.98 mg(40 %)
Iodine2.53 μg(1 %)
Zinc2 mg(25 %)
Saturated fatty acids3.29 g
Cholesterol12.07 mg
Author of this recipe:
How healthy are the main ingredients?
QuinoacarrotzucchiniEggplantgarlictomato

Ingredients

for
4
Ingredients
1 cup
2
carrots (finely diced)
2
small zucchini (finely diced)
1
small Eggplant (finely diced)
2 cloves
garlic (crushed)
3
tomatoes (chopped)
1 ¼ cups
1 teaspoon
ground Cumin
4 sprigs
6
1 teaspoon
1
½ cup
grated Parmesan
freshly ground Black pepper

Preparation steps

1.
Heat 450 ml salted water until boiling. Add the quinoa and 1 tsp olive oil, cover and simmer for 10-15 minutes.
2.
Peel and finely dice the carrots, cook in boiling salted water for 5 minutes.
3.
In a heavy based pan, heat a drizzle of olive oil, add the diced aubergines, courgettes and crushed cloves of garlic, cook over a gentle heat for 3-5 minutes.
4.
Remove from heat, add the chopped tomato, puy lentils and mix all the vegetables and quinoa together, adding the ground cumin and seasoning.
5.
Chop 2 sprigs of tarragon and add to the vegetable mixture.
6.
Carefully slice the top off each pepper retaining the stalk (these will be the lids). Seed and fill the peppers with the vegetable and quinoa mixture. Replace the lids and place in a gratin dish, which has been oiled.
7.
Drizzle the peppers with olive oil. Sprinkle them with water and the caster sugar.
8.
Pour 100 ml of water into the dish and cook for 1 to 1 hour 15 minutes.
9.
Meanwhile place small heaps of grated Parmesan cheese onto a heavy based baking sheet lined with parchment paper and place under a heated grill until just melted.
10.
Remove from the grill immediately as the cheese has melted and cool. Sprinkle the Parmesan crisps over the cooked stuffed peppers and garnish with tarragon.