Lentil Stuffed Peppers
Lentil Stuffed Peppers - Aromatic vegetarian summer dish
Healthy, because
Even smarter
Nutritional values
Lentils provide various B vitamins that support the nervous system and the work of the brain. Peppers score with beta-carotene, a precursor of vitamin A. The fat-soluble vitamin is important for healthy eyes and beautiful skin.
If you can't get yellow pointed peppers, you can of course prepare stuffed pointed peppers vegetarian with red ones or alternatively use normal peppers. You can replace the yellow lentils with red lentils as you like.
(Percentage of daily recommendation)
| Calorie | 264 cal. | (13 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 9.6 g | (32 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 26.5 μg | (44 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.3 mg | (36 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 113 μg | (38 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 9.6 μg | (21 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 155 mg | (163 %) | ||
| Potassium | 795 mg | (20 %) | ||
| Calcium | 63 mg | (6 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 97 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 2 shallots
- 2 garlic cloves
- ¾ oz ginger roots
- 4 Tbsps olive oil
- 4 ½ ozs yellow Lentils
- 14 ozs Vegetable broth
- ½ red Bell pepper
- 6 ozs Zucchini
- 9 ozs Beefsteak tomato
- 6 basil leaves
- 4 yellow pointed pepper
- salt
- peppers
- 3 Tbsps white balsamic vinegar
- 1 generous pinch Raw cane sugar
- cayenne pepper
Preparation steps
Peel shallots, garlic and ginger and chop everything finely. Heat 2 tablespoons of oil in a saucepan. Sauté shallots, garlic and ginger for 4 minutes over medium heat. Rinse the lentils, drain and add to the pot. Add broth, bring to a boil, cover and cook over low heat for 15 minutes.
Along the way, clean and wash red bell pepper and zucchini. Cut bell bell pepper and zucchini into cubes. Clean and wash tomatoes, cut out stalks, quarter tomatoes, remove seeds and also dice. Wash basil and cut into fine strips. Wash the pointed peppers, cut them open lengthwise but not all the way through, remove the inner skins and seeds, season the inside with salt and pepper.
Heat remaining oil in a frying pan. Sauté red bell pepper and zucchini cubes in it over medium heat for 5 minutes. Mix with half of the lentils and season to taste. Fill into the pointed peppers, place them on a baking tray covered with baking paper and gratinate in a preheated oven at 200 °C / 400 °F for 15-20 minutes.
Meanwhile, mix remaining lentils with tomatoes and season to taste with vinegar, salt, 1 pinch sugar and cayenne pepper. Mix in 2/3 of the basil. Arrange stuffed pointed peppers vegetarian on top of lentils and add remaining basil strips on top.
