Layered Pepper Salad with Sesame
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.
(Percentage of daily recommendation)
| Calorie | 167 cal. | (8 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13 g | (43 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.8 mg | (65 %) | ||
| Vitamin K | 52.9 μg | (88 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.6 mg | (22 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 72 μg | (24 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 11.8 μg | (26 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 442 mg | (465 %) | ||
| Potassium | 674 mg | (17 %) | ||
| Calcium | 109 mg | (11 %) | ||
| Magnesium | 72 mg | (24 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 43 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 3 small red Bell pepper
- 3 small green Bell pepper
- 3 small yellow Bell pepper
- 4 onions
- 2 garlic cloves
- 4 sprigs Lemon thyme
- 2 Tbsps olive oil
- salt
- peppers
- 5 Tbsps White vinegar
- 2 Tbsps unhulled Sesame seeds
Preparation steps
Line a baking sheet with aluminum foil. Cut bell peppers in half, remove seeds and trim white pith.
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.
Remove from oven, cover the peppers with a damp kitchen towel or moistened paper towels and allow to cool.
Meanwhile, peel onions and garlic cloves. Halve onions and cut into thin strips. Finely chop garlic.
Rinse lemon thyme, shake dry and pluck leaves.
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.
Toast sesame seeds in a dry pan until golden brown on medium heat. Transfer seeds to a plate and let cool.
Peel off the skin of the roasted peppers with a small knife and cut the flesh into strips about 1/2 inch wide.
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.