Stuffed Peppers
Stuffed peppers - Vitamin C bomb from the oven. An easy weeknight meal that will have everyone eating their veggies. Photo: Marieke Dammann
Healthy, because
Even smarter
Nutritional values
The mix of ricotta and quinoa packs these peppers with protein, while the quinoa also contains vegetable iron.
If you like, you can also replace the quinoa with millet or wholemeal couscous.
(Percentage of daily recommendation)
| Calorie | 394 cal. | (19 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.6 g | (29 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 7.8 mg | (65 %) | ||
| Vitamin K | 52.3 μg | (87 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 7 mg | (58 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 146 μg | (49 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 16.6 μg | (37 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 224 mg | (236 %) | ||
| Potassium | 825 mg | (21 %) | ||
| Calcium | 227 mg | (23 %) | ||
| Magnesium | 120 mg | (40 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 5.2 g | |||
| Uric acid | 57 mg | |||
| Cholesterol | 118 mg |
Ingredients
- Ingredients
- 1 cup Quinoa
- 1 garlic clove
- 1 shallot
- 2 Tbsps olive oil
- 2 eggs
- 8 ozs Ricotta cheese
- salt
- peppers
- 1 Tbsp lemon juice
- 1 bunch mixed Fresh herbs (about 1 ounce; e.g. thyme, rosemary, oregano, sage)
- 1 pinch cayenne pepper
- 4 Bell pepper
- 1 handful Walnut
- ¼ bunch parsley
Preparation steps
Rinse quinoa in a sieve with water. Put double the amount of water in a saucepan, bring to the boil and cook over a low heat for 10-15 minutes. Then drain.
In the meantime peel and finely chop the garlic and shallot. Heat 1 tablespoon of olive oil in a frying pan. Sauté the garlic and shallot for 2 minutes at medium heat.
Mix eggs and ricotta, season with salt and pepper and lemon juice. Chop walnuts finely and add to the egg and ricotta mixture with cayenne pepper. Fold in quinoa, garlic and shallot.
Wash the peppers, cut in half and remove the seeds. Grease a baking dish with the remaining oil. Place the pepper halves in it and fill evenly with the ricotta mixture.
Bake the stuffed pepper halves in a preheated oven at 200 °C/ 400 °F (convection 180 °C/ 375 °F) for about 25 minutes.
