EatSmarter exclusive recipe

Layered Pepper Salad with Sesame

and Lemon Thyme
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Layered Pepper Salad with Sesame

Layered Pepper Salad with Sesame - Colourful energizers for a picnic, lunch break or cold buffet

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Health Score:
9,9 / 10
Difficulty:
moderate
Difficulty
Preparation:
1 hr
Preparation
Calories:
167
calories
Calories

Healthy, because

Even smarter

Nutritional values

The peppers in this recipe provide 400 percent of the daily requirement  of vitamin C. The immune system and body cells can benefit heavily from this!

Thanks to plenty of fresh vegetables, you can get about a third of the daily requirement of fiber from this dish.

1 serving contains
(Percentage of daily recommendation)
Calorie167 kcal(8 %)
Protein6 g(6 %)
Fat9 g(8 %)
Carbohydrates13 g(9 %)
Sugar added0 g(0 %)
Roughage13 g(43 %)
Vitamin A0.6 mg(75 %)
Vitamin D0 μg(0 %)
Vitamin E7.8 mg(65 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.6 mg(22 %)
Vitamin B₆0.9 mg(64 %)
Folate72 μg(24 %)
Pantothenic acid0.9 mg(15 %)
Biotin11.8 μg(26 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C442 mg(465 %)
Potassium674 mg(17 %)
Calcium109 mg(11 %)
Magnesium72 mg(24 %)
Iron3.6 mg(24 %)
Iodine9 μg(5 %)
Zinc1.3 mg(16 %)
Saturated fatty acids1.4 g
Uric acid43 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
3 small red Bell pepper
3 small green Bell pepper
3 small yellow Bell pepper
4 onions
2 garlic
4 sprigs Lemon thyme
2 tablespoons olive oil
salt
peppers
5 tablespoons White vinegar
2 tablespoons unhulled Sesame seeds
How healthy are the main ingredients?
oniongarlicolive oilsaltSesame seeds
Preparation

Kitchen utensils

1 Aluminum foil, 1 Baking sheet (12"x16"), 1 Cutting board, 1 Large knife, 1 Small knife, 1 Kitchen towel (or paper towels), 1 Tablespoon, 1 Pot (with lid), 1 Skillet, 1 Wooden spoon, 1 Small plate, 1 Jar (or storage container; about 1.5 liters), 1 small Freezer bag

Preparation steps

1.
Layered Pepper Salad with Sesame preparation step 1

Line a baking sheet with aluminum foil. Cut bell peppers in half, remove seeds and trim white pith.

2.
Layered Pepper Salad with Sesame preparation step 2

Place pepper halves cut side down on the foil and flatten slightly. Roast under the preheated oven grill or broiler until blistered and blackened, about 10 minutes.

3.
Layered Pepper Salad with Sesame preparation step 3

Remove from oven, cover the peppers with a damp kitchen towel or moistened paper towels and allow to cool.

4.
Layered Pepper Salad with Sesame preparation step 4

Meanwhile, peel onions and garlic cloves. Halve onions and cut into thin strips. Finely chop garlic.

5.
Layered Pepper Salad with Sesame preparation step 5

Rinse lemon thyme, shake dry and pluck leaves.

6.
Layered Pepper Salad with Sesame preparation step 6

Heat olive oil in a pot over medium heat. Cook onions, garlic and thyme until translucent. Cover and cook over low heat, until very tender, about 10 minutes. Season with salt, pepper and vinegar and allow to cool.

7.
Layered Pepper Salad with Sesame preparation step 7

Toast sesame seeds in a dry pan until golden brown on medium heat. Transfer seeds to a plate and let cool.

8.
Layered Pepper Salad with Sesame preparation step 8

Peel off the skin of the roasted peppers with a small knife and cut the flesh into strips about 1/2 inch wide.

9.
Layered Pepper Salad with Sesame preparation step 9

Arrange pepper strips by color in alternating layers with the onion mixture in a large glass dish or a storage container approximately 1 1/2-quart capacity and cover with a lid. Place the sesame seeds in a small freezer bag and seal. Before serving, sprinkle the sesame seeds on the layered salad.