Stuffed Pepper Quarters
The appetizers already contain one third of the daily fibre requirement per portion, which is good for digestion and the intestines. In addition, you are supplied with potent antioxidants: Beta-carotene, vitamin E and C - at 50 to 300 percent of the daily requirement. They neutralise free radicals and thus protect your body from harmful influences.
Prefer peppers from organic farming. They contain less water than conventionally grown peppers, but they are richer in vital substances and have a much more aromatic taste.
(Percentage of daily recommendation)
| Calorie | 99 cal. | (5 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 2 g | (2 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 9.5 g | (32 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2 mg | (17 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 53 μg | (18 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 7.4 μg | (16 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 302 mg | (318 %) | ||
| Potassium | 492 mg | (12 %) | ||
| Calcium | 83 mg | (8 %) | ||
| Magnesium | 41 mg | (14 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 0.6 g | |||
| Uric acid | 35 mg | |||
| Cholesterol | 2 mg |
Ingredients
- Ingredients
- 4 small Bell pepper (2 each yellow and red, each about 125 grams)
- ½ small lemon
- 3 Tbsps Vegetable broth
- salt
- peppers
- ½ tsp liquid honey
- ½ bunch flat-leaf parsley
- sweet ground paprika
- 1 slice Edam cheese (about 30 grams; 10% fat)
- 1 slice Spelt whole-grain bread (about 40 grams)
Preparation steps
Halve peppers lengthwise, cut into quarters and remove seeds. Rinse and drain well in a sieve.
Reserve 3 each red and yellow pepper quarters and cut remaining quarters into 5 mm (approximately 1/4-inch) cubes.
Squeeze out lemon juice.
In a bowl, mix together 1 tablespoon lemon juice, diced peppers, broth and honey and season with salt and pepper. Let stand for 15 minutes.
Rinse parsley, shake dry and pluck leaves. Reserve some leaves for garnish and finely chop remaining leaves.
Add chopped parsley to the pepper mixture. Season with salt, pepper, paprika and remaining lemon juice. Spoon the mixture into the reserved pepper quarters and put on a plate.
Cut cheese into thin strips and place on top of pepper quarters, folding to fit. Garnish with reserved parsley. Cut bread slice in half and serve with the peppers.