Healthy Mediterranean Food

Mediterranean Stuffed Peppers

with Pine Nuts
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Mediterranean Stuffed Peppers
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Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
539
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie539 cal.(26 %)
Protein15 g(15 %)
Fat29 g(25 %)
Carbohydrates55 g(37 %)
Sugar added0 g(0 %)
Roughage6.1 g(20 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.1 μg(1 %)
Vitamin E5.3 mg(44 %)
Vitamin K15.6 μg(26 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.8 mg(48 %)
Vitamin B₆0.4 mg(29 %)
Folate82 μg(27 %)
Pantothenic acid0.9 mg(15 %)
Biotin11.2 μg(25 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C38 mg(40 %)
Potassium739 mg(18 %)
Calcium150 mg(15 %)
Magnesium95 mg(32 %)
Iron4.1 mg(27 %)
Iodine24 μg(12 %)
Zinc2.3 mg(29 %)
Saturated fatty acids7.8 g
Uric acid77 mg
Cholesterol22 mg
Complete sugar12 g

Ingredients

for
2
Ingredients
100 grams Long grain rice
1 bay leaf
2 Tbsps instant granulated instant Broth
40 grams Pine nuts
300 grams Tomatoes
1 onion
2 garlic cloves
2 Tbsps olive oil
1 Tbsp Whipped cream
50 grams Feta
2 stalks scallions
1 Tbsp Currants
2 Tbsps chopped Fresh herbs (such as thyme, oregano and rosemary)
thyme (for garnishing)
How healthy are the main ingredients?
TomatoLong grain riceFetaPine nutsolive oilCurrant

Preparation steps

1.

Rinse the rice with cold water. Add the bay leaf and 200 ml (approximately 8 ounces) of water and cook on low heat for about 20 minutes. When done, add 1 teaspoon of vegetable stock and let the rice soak for about 10 minutes. Remove the bay leaf.

Toast the pine nuts in a dry nonstick frying pan and set aside 1 tablespoon of the nuts for garnishing. Rinse the tomatoes, pat dry and chop. Peel the onion and chop coarsely. Peel the garlic, mince and mix in a bowl with 1 tablespoon of oil, the cream, the remaining vegetable stock, the onions and the tomatoes. Crush the feta cheese with a fork. Rinse the scallions and chop finely. Add the cheese, scallions, currants, pine nuts and fresh herbs to the rice.

2.

Rinse the bell peppers, dry, halve lengthwise and remove the seeds. Lightly salt each bell pepper and fill with the rice. Place the bell peppers in a Dutch oven in a single layer, add enough water to come a quarter of the way up sides of peppers, and bring to a simmer. Cover and cook until peppers are tender, about about 15 minutes. Garnish with pine nuts and thyme and serve.