Stuffed Bell Peppers with Pearl Barley
Stuffed Bell Peppers with Pearl Barley - A touch of spice and feta
Healthy, because
Even smarter
Nutritional values
Peppers contain a lot of vitamin C, which supports a strong immune system. The barley and vegetables provide plenty of fiber, which stimulates digestion. Feta is a great source of calcium, which is good for the teeth and bones.
Feel free to substitute the barley with wholemeal couscous, which also cooks much faster.
(Percentage of daily recommendation)
| Calorie | 445 cal. | (21 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.9 g | (23 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 12.1 mg | (101 %) | ||
| Vitamin K | 26 μg | (43 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.1 mg | (51 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 147 μg | (49 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 10 μg | (22 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 244 mg | (257 %) | ||
| Potassium | 634 mg | (16 %) | ||
| Calcium | 167 mg | (17 %) | ||
| Magnesium | 69 mg | (23 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 42 μg | (21 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 9.2 g | |||
| Uric acid | 77 mg | |||
| Cholesterol | 34 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 7 ozs Pearl barley
- 20 ozs Vegetable broth
- 4 Bell pepper (Yellow. Red, and Orange)
- vegetable oil (for the baking pan)
- 7 ozs Cherry tomatoes
- 7 ozs Feta
- 3 sprigs Basil
- salt
- peppers
Preparation steps
Combine pearl barley with boiling broth and simmer for about 40 minutes on low heat or until all liquid has been absorbed.
Preheat the oven to 375 °F.
Rinse and halve bell peppers, remove seeds and ribs. Arrange peppers in an oiled baking pan. Rinse and halve tomatoes. Cut feta into cubes. Rinse basil, shake dry and pluck off leaves. Set some aside for garnishing, finely chop the rest. Combine barley with tomatoes, feta and chopped basil, season with salt and pepper. Stuff peppers with the mixture and bake in preheated oven for about 15-18 minutes. Remove from the oven and garnish with basil. Serve.
