Smarter Home Cooking

Stuffed Peppers with Brown Rice and Almonds

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Stuffed Peppers with Brown Rice and Almonds

Stuffed Peppers with Brown Rice and Almonds - Almond pesto gives this dish Mediterranean flavors

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Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
562
calories
Calories

Healthy, because

Even smarter

Nutritional values

Olives contain valuable mono- and polyunsaturated fatty acids that protect the heart and blood vessels. Wholemeal rice and almonds help to cover the daily fibre requirement, and they also provide nerve-strengthening B vitamins and minerals.

You don't have a grill? Never mind, then you can also cook the stuffed peppers for about 20 minutes in a preheated oven at 225 °C (fan oven: 200 °C, gas: level 3-4).

 

1 serving contains
(Percentage of daily recommendation)
Calorie562 kcal(27 %)
Protein9 g(9 %)
Fat31 g(27 %)
Carbohydrates58 g(39 %)
Sugar added0 g(0 %)
Roughage13.5 g(45 %)
Calorie375 kcal(18 %)
Protein6 g(6 %)
Fat21 g(18 %)
Carbohydrates38 g(25 %)
Sugar added0 g(0 %)
Roughage9 g(30 %)
Vitamin A0.7 mg(88 %)
Vitamin D0 μg(0 %)
Vitamin E13.3 mg(111 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.9 mg(49 %)
Vitamin B₆1 mg(71 %)
Folate59 μg(20 %)
Pantothenic acid1.6 mg(27 %)
Biotin14.1 μg(31 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C217 mg(228 %)
Potassium628 mg(16 %)
Calcium117 mg(12 %)
Magnesium150 mg(50 %)
Iron4.9 mg(33 %)
Iodine9 μg(5 %)
Zinc1.8 mg(23 %)
Saturated fatty acids4 g
Uric acid126 mg
Cholesterol0 mg
1 Kinderportion enthält
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E8.9 mg(74 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin4 mg(33 %)
Vitamin B₆0.7 mg(50 %)
Folate40 μg(13 %)
Pantothenic acid1.1 mg(18 %)
Biotin9.4 μg(21 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C145 mg(153 %)
Potassium418 mg(10 %)
Calcium78 mg(8 %)
Magnesium100 mg(33 %)
Iron3.3 mg(22 %)
Iodine6 μg(3 %)
Zinc1.2 mg(15 %)
Saturated fatty acids2.7 g
Uric acid84 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 onion
2 ounces black olives (pitted)
3 tablespoons Canola oil
7 ounces Brown rice
2 teaspoons salt
½ teaspoon allspice
2 bunches Basil
1 garlic
1 tablespoon whole almonds
4 tablespoons olive oil
peppers
1 lemon
12 large red Hungarian wax peppers
How healthy are the main ingredients?
Basilolive oilalmondonionsaltgarlic
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Pot (with lid), 1 Measuring cups, 1 Teaspoon, 1 Wooden spoon, 1 Non-stick pan, 1 Mini food processor, 1 Fine grater, 1 Citrus juicer, 1 Toothpick (or small wooden skewers), 1 Baking sheet, 1 Brush, 1 Large knife

Preparation steps

1.
Stuffed Peppers with Brown Rice and Almonds preparation step 1

Peel the onion and chop finely. Chop olives coarsely.

2.
Stuffed Peppers with Brown Rice and Almonds preparation step 2

Heat 2 tablespoons of canola oil in a pot and cook the onion until golden brown.

3.
Stuffed Peppers with Brown Rice and Almonds preparation step 3

Add rice, olives and 1 3/4 cup of water to pot. Season with salt and allspice, cover and cook over low heat until rice is tender and liquid is completely absorbed, about 40 minutes.

4.
Stuffed Peppers with Brown Rice and Almonds preparation step 4

Meanwhile, rinse basil, shake dry and pluck the leaves. Peel the garlic and chop coarsely.

5.
Stuffed Peppers with Brown Rice and Almonds preparation step 5

Lightly toast almonds in a non-stick pan.

6.
Stuffed Peppers with Brown Rice and Almonds preparation step 6

Chop half the basil leaves very fine with garlic and almonds in a mini processor and gradually add the olive oil. Season with salt and pepper.

7.
Stuffed Peppers with Brown Rice and Almonds preparation step 7

Rinse bell peppers, cut off top of each and remove seeds and ribs from the shells. 

8.
Stuffed Peppers with Brown Rice and Almonds preparation step 8

Rinse lemon in hot water, wipe dry and finely grate the zest. Cut lemon in half and squeeze out the juice. Chop rest of basil finely.

9.
Stuffed Peppers with Brown Rice and Almonds preparation step 9

Mix lemon zest and basil with the cooked rice.

10.
Stuffed Peppers with Brown Rice and Almonds preparation step 10

Fill hollowed peppers with the rice mixture, replace tops of peppers and secure with toothpicks (or small wooden skewers).

11.
Stuffed Peppers with Brown Rice and Almonds preparation step 11

Spread a baking sheet with the remaining canola oil. Arrange stuffed peppers on sheet and place under the preheated  broiler until skins are blackened and blistered, about 15 minutes, watching very carefully. Peel off the skins and serve the peppers with almond pesto.