Peppers with Bean and Pea Filling
Nutritional values
(Percentage of daily recommendation)
| Calorie | 396 cal. | (19 %) | ||
| Protein | 19.24 g | (20 %) | ||
| Fat | 13.47 g | (12 %) | ||
| Carbohydrates | 52.16 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.48 g | (45 %) |
| Vitamin A | 214.69 mg | (26,836 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.75 mg | (6 %) | ||
| Vitamin B₁ | 3.37 mg | (337 %) | ||
| Vitamin B₂ | 2.62 mg | (238 %) | ||
| Niacin | 16.66 mg | (139 %) | ||
| Vitamin B₆ | 2.01 mg | (144 %) | ||
| Folate | 195.82 μg | (65 %) | ||
| Pantothenic acid | 0.68 mg | (11 %) | ||
| Biotin | 7.57 μg | (17 %) | ||
| Vitamin B₁₂ | 4.39 μg | (146 %) | ||
| Vitamin C | 106.61 mg | (112 %) | ||
| Potassium | 940.37 mg | (24 %) | ||
| Calcium | 90.67 mg | (9 %) | ||
| Magnesium | 89.65 mg | (30 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 1.94 μg | (1 %) | ||
| Zinc | 2.16 mg | (27 %) | ||
| Saturated fatty acids | 1.81 g | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 2 Tbsps Pine nuts
- 4 Red Bell pepper
- 2 garlic cloves
- 1 Tbsp olive oil
- 150 grams crushed Tomatoes (canned)
- 1 can Kidney beans (250 grams)
- 150 grams Peas (frozen)
- salt
- cayenne pepper
- 1 tsp ground paprika (sweet)
- 1 tsp dried italian Fresh herbs
- 20 grams vegan Margarine
- 20 grams Pastry flour
- 175 milliliters lukewarm Soy milk (Soy milk, oat milk, etc.)
- 1 tsp Dijon mustard
- Nutmeg (freshly grated)
- 4 Tbsps Nutritional yeast
- 5 Tbsps Oats
- 1 Tbsp finely chopped Basil
Preparation steps
Preheat the oven to 175°C (approximately 345°F).
Toast the pine nuts in a dry frying pan until light brown and remove. Rinse the peppers, cut in half, remove seeds and ribs and place the cut surfaces up on a baking sheet lined with parchment paper. Peel the garlic, chop finely and cook in hot oil until translucent. Then add the tomatoes and bring to a boil. Rinse the beans in a colander. Add the peas and beans and simmer for 3-4 minutes. Then season with salt, cayenne, paprika and herbs to taste. Mix in the pine nuts and scoop the mixture into the peppers.
Melt the margarine in a saucepan. Sprinkle in the flour and stir. Pour in the milk slowly and stir vigorously. Season well with mustard, salt, nutmeg and cayenne. Remove from heat and stir in the nutritional yeast. Mix the oats into the thick sauce and season. Spread on the peppers and bake in the oven for about 35 minutes. Serve garnished with basil.
