Pepper Halves with Grain Filling
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
55 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
397
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 397 cal. | (19 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.8 g | (26 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.2 mg | (68 %) | ||
| Vitamin K | 50.7 μg | (85 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 147 μg | (49 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 9.7 μg | (22 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 253 mg | (266 %) | ||
| Potassium | 732 mg | (18 %) | ||
| Calcium | 144 mg | (14 %) | ||
| Magnesium | 85 mg | (28 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 35 μg | (18 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 8.3 g | |||
| Uric acid | 58 mg | |||
| Cholesterol | 28 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 4 red Bell pepper (halved and seeds removed)
- 1 cup Couscous
- 1 cup boiling water
- 1 lemon (juice)
- ½ cup Pine nuts
- ⅔ cup Feta (chopped)
- 2 cloves garlic cloves (finely chopped)
- ⅔ cup sun-dried tomatoes (cut into strips)
- 3 Tbsps chopped cilantro (plus extra to garnish)
- olive oil
Preparation steps
1.
Heat the oven to 200°C (180° fan) 400°F gas 6. Line a baking tray with non-stick baking paper.
2.
Put the couscous in a bowl and cover with boiling water. Stir in the lemon juice, cover and leave to stand for 10 minutes.
3.
Stir the couscous with a fork to break it up, then mix in the pine nuts, cheese, garlic, tomatoes and coriander. Spoon into the pepper halves and drizzle with oil.
4.
Bake for 30-40 minutes until the peppers are tender. Sprinkle with chopped coriander.
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