Stir-fried Vegetables with Bell Peppers and Shiitake Mushrooms
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
297
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 297 cal. | (14 %) | ||
| Protein | 12.62 g | (13 %) | ||
| Fat | 14.74 g | (13 %) | ||
| Carbohydrates | 34.19 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.56 g | (32 %) |
more nutritional values
| Vitamin A | 172.74 mg | (21,593 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 0.71 mg | (6 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.58 mg | (53 %) | ||
| Niacin | 8.85 mg | (74 %) | ||
| Vitamin B₆ | 0.87 mg | (62 %) | ||
| Folate | 85.83 μg | (29 %) | ||
| Pantothenic acid | 2.78 mg | (46 %) | ||
| Biotin | 6.44 μg | (14 %) | ||
| Vitamin B₁₂ | 0.17 μg | (6 %) | ||
| Vitamin C | 73.7 mg | (78 %) | ||
| Potassium | 1,034.81 mg | (26 %) | ||
| Calcium | 218.52 mg | (22 %) | ||
| Magnesium | 79.18 mg | (26 %) | ||
| Iron | 2.35 mg | (16 %) | ||
| Iodine | 2.84 μg | (1 %) | ||
| Zinc | 2.65 mg | (33 %) | ||
| Saturated fatty acids | 5.21 g | |||
| Cholesterol | 25.5 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams shiitake mushrooms
- 3 onions
- 400 grams Green beans
- 2 big, red Bell pepper
- 2 Tbsps olive oil
- 1 tsp Coriander
- salt
- freshly ground peppers
- 1 tsp lemon juice
- 200 grams Ricotta cheese (or goat cheese, for garnish)
- 8 fresh oregano (for garnish)
Preparation steps
1.
Trim shiitake mushrooms, wipe with a damp paper towel and cut into slices. Peel onions and chop finely. Rinse green beans, cut off ends and cut in half. Rinse bell peppers, cut in half, remove seeds and ribs and cut into strips. Blanch beans in a pot of boiling salted water for 8 minutes. Drain, rinse with cold water and drain again.
2.
Heat olive oil in a frying pan and fry onions until soft. Add all prepared vegetables and the coriander seeds and fry together while stirring. Add 2 tablespoons of water, cover and cook for about 6 minutes until al dente. Stir and season with salt, pepper and lemon juice. Arrange vegetables on plates and serve garnished with ricotta and oregano branches.
