Spicy Stuffed Peppers with Bulgur and Halloumi
Spicy Stuffed Peppers with bulgur and halloumi - Balanced everyday cooking for calorie counters!
Healthy, because
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Nutritional values
Peppers contain a large amount of various antioxidants, which have been shown to protect cells and reduce cardiovascular disease. Chickpeas provide us with abundant high-quality protein as well as iron - especially interesting for vegetarians.
If you wish, you can also prepare the filling with other legumes: Lentils (for example, mountain lentils, Puy lentils) or kidney beans are also good. If you can't get tomato bell pepper paste, replace it with tomato paste.
(Percentage of daily recommendation)
| Calorie | 631 cal. | (30 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 66 g | (44 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16.5 g | (55 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 9.1 mg | (76 %) | ||
| Vitamin K | 155.2 μg | (259 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 13.4 mg | (112 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 177 μg | (59 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 16.1 μg | (36 %) | ||
| Vitamin B₁₂ | 1.7 μg | (57 %) | ||
| Vitamin C | 245 mg | (258 %) | ||
| Potassium | 1,028 mg | (26 %) | ||
| Calcium | 904 mg | (90 %) | ||
| Magnesium | 200 mg | (67 %) | ||
| Iron | 7.2 mg | (48 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 6.8 mg | (85 %) | ||
| Saturated fatty acids | 12.3 g | |||
| Uric acid | 263 mg | |||
| Cholesterol | 45 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 7 ½ ozs Bulgur
- salt
- 3 ozs Baby spinach
- 14 ozs chickpeas (can; drained weight)
- 7 ozs Halloumi cheese
- ½ oz Fresh herbs (1 handful; mint, parsley)
- 4 red pointed pepper
- 1 Tbsp Tomato- bell pepper paste
- peppers
- 2 tsps Harissa paste
- 1 tsp olive oil
- 1 garlic clove
- 5 ozs Yogurt (3.5% fat)
- 2 Tbsps Tahini
- ½ organic lemon (peel and juice)
Preparation steps
Cook bulgur according to package directions in boiling salted water for 10 minutes and drain. Meanwhile, sort out spinach, wash and let it collapse dripping wet in a hot saucepan over medium heat. Squeeze well and chop.
Rinse and drain the chickpeas. Cut halloumi into small cubes. Wash herbs, shake dry and chop leaves. Wash peppers, cut lengthwise and remove seeds. Mix bulgur with spinach, tomato bell pepper pulp, chickpeas and half of the herbs.
Season bulgur mixture with salt, pepper and harissa and stuff into peppers. Add the halloumi cubes on top. Grease a baking dish with oil, place the peppers in it and cook covered in a preheated oven at 180 °C (convection oven 350 °F for about 15 minutes. Then bake uncovered for another 15 minutes.
Meanwhile, for the sauce, peel and finely dice the garlic. Mix yogurt with garlic, tahini and lemon zest and juice until smooth and season with salt and pepper. Drizzle peppers with a little yogurt sauce and garnish with fresh herb leaves.
