Stuffed Flying-Saucer Peppers
Stuffed Flying-Saucer Peppers - Covered in melted cheese - what child says no to that?
Healthy, because
Even smarter
Nutritional values
The mixture of lentils, potatoes and wheat make the great pods a protein-rich power food for kids. The vegetables also provide lots of important vitamins and minerals such as potassium, magnesium and zinc.
Do you want it to be really colourful? Then simply take a mix of red, green and yellow pepper halves.
(Percentage of daily recommendation)
| Calorie | 569 cal. | (27 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 73 g | (49 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 22 g | (73 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 9.6 mg | (80 %) | ||
| Vitamin K | 71.6 μg | (119 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 11.5 mg | (96 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 197 μg | (66 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 16.5 μg | (37 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 229 mg | (241 %) | ||
| Potassium | 1,763 mg | (44 %) | ||
| Calcium | 362 mg | (36 %) | ||
| Magnesium | 196 mg | (65 %) | ||
| Iron | 7 mg | (47 %) | ||
| Iodine | 30 μg | (15 %) | ||
| Zinc | 4.7 mg | (59 %) | ||
| Saturated fatty acids | 4.4 g | |||
| Uric acid | 166 mg | |||
| Cholesterol | 12 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 4 ozs Vegetable broth
- 2 ozs pre-cooked Wheat grain
- 2 Tbsps Red lentils
- 14 ozs potatoes
- 3 Tbsps Carrot juice
- salt
- ground paprika (sweet)
- 2 onions
- 1 garlic clove
- 1 Tbsp olive oil
- ½ bunch Chives
- 1 tsp Tomato paste
- peppers
- Nutmeg
- 2 red Bell pepper
- 1 Tomato
- 2 Tbsps grated Gouda
- 2 Tbsps Cottage cheese
- 1 Tbsp Sesame seeds
Kitchen utensils
Preparation steps
Boil vegetable broth in a pot. Add wheat grains and lentils and cook until tender, about 10 minutes.
Meanwhile, peel potatoes. Cut half of them into small cubes and cut the other half into thin slices.
In a bowl, mix 1 tablespoon of carrot juice with salt and paprika to taste. Mix in the potato slices.
Line a baking dish with parchment paper and arrange potato slices in an overlapping manner to cover the bottom.
Peel the onions and garlic and chop finely. Heat the olive oil in a skillet and sauté onions and garlic until translucent.
Add potato cubes and cook until tender, stirring frequently, about 15 minutes.
Meanwhile, rinse chives, shake dry and cut into small rings.
Drain wheat grains and lentils. Add to skillet along with tomato puree, remaining carrot juice and the chives. Season with salt, pepper and freshly ground nutmeg.
Rinse bell peppers, wipe dry and cut in half. Remove seeds and stems. Fill the halves with the lentil mixture and place peppers on potato slices.
Rinse tomato, wipe dry, cut out the stem and cut tomato into slices. Place slices on top of peppers. Bake in preheated oven at 350°F until peppers are tender, about 40 minutes
Sprinkle the grated Gouda on the pepper halves, spread the cottage cheese over the sliced potatoes and sprinkle everything with sesame seeds. Bake at 400°F until golden brown, 10-12 minutes more. Let cool slightly before serving.
