Chickpea Stuffed Peppers
Chickpea Stuffed Peppers - Vitamin-rich with a delicious energy filling. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Chickpeas pack this dish with protein.
Instead of rice, the peppers can also be stuffed with millet, buckwheat or quinoa.
(Percentage of daily recommendation)
| Calorie | 521 cal. | (25 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 68 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 19 g | (63 %) |
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 14.6 mg | (122 %) | ||
| Vitamin K | 22.6 μg | (38 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 11.1 mg | (93 %) | ||
| Vitamin B₆ | 1.6 mg | (114 %) | ||
| Folate | 212.9 μg | (71 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 15.4 μg | (34 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 452 mg | (476 %) | ||
| Potassium | 1,146 mg | (29 %) | ||
| Calcium | 214 mg | (21 %) | ||
| Magnesium | 125 mg | (42 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 14.7 μg | (7 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 295 mg | |||
| Cholesterol | 15.4 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 3 Bell pepper (red and green)
- 2 Tbsps olive oil
- 4 Tbsps Long grain rice (parboiled)
- ½ bunch scallions
- 2 Tomatoes
- 3 Tbsps Goat cheese
- 9 ozs chickpeas (drained weight)
- 1 pinch ground Cumin
- 1 pinch ground cilantro
- salt
- peppers
Preparation steps
Wash, clean, halve and seed the peppers. Place in an ovenproof dish, drizzle with oil and pre-bake in a preheated oven at 390°F / 200 °C for about 10 minutes. Cook rice in boiling salted water according to the instructions on the packet.
In the meantime, clean and wash the spring onions and cut them into fine rings. Clean and wash the tomatoes and cut them into fine cubes. Chop goat's cheese finely.
Mix chickpeas with rice, spring onions, tomatoes, spices, and goat cheese. Season with salt and pepper.
Remove the pepper halves from the oven and fill them with the mixture. Bake the stuffed peppers in a preheated oven at 390°F / 200 °C for another 15 minutes and then serve.
