Stuffed Peppers with Lentils
Stuffed peppers with lentils - Vegetarian food in a tapas format
Healthy, because
Even smarter
Nutritional values
Not only filling but also beautiful: Thanks to the vitamin E from Sunflower seeds the skin can enjoy optimal cell protection and you a radiantly fresh complexion.
For a vegan version, the stuffed peppers with lentils can also simply be prepared without the mozzarella. The sunflower seeds can also be replaced by chopped walnuts, almonds or whole pumpkin seeds.
(Percentage of daily recommendation)
| Calorie | 429 cal. | (20 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.3 g | (38 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.1 mg | (84 %) | ||
| Vitamin K | 20.8 μg | (35 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 9.6 mg | (80 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 168 μg | (56 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 13.2 μg | (29 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 324 mg | (341 %) | ||
| Potassium | 944 mg | (24 %) | ||
| Calcium | 309 mg | (31 %) | ||
| Magnesium | 100 mg | (33 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 98 μg | (49 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 10.2 g | |||
| Uric acid | 97 mg | |||
| Cholesterol | 41 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 5 ozs Brown basmati rice
- 2 shallots
- 1 garlic clove
- 2 Tbsps olive oil
- 16 ozs Vegetable broth
- 2 ½ ozs Red lentils
- salt
- peppers
- 9 ozs Bocconcini (or larger mozzarella cut into pieces)
- 6 red pointed pepper
- 1 tsp ground cilantro
- ¼ tsp ground Cumin
- cayenne pepper
- 1 Tbsp lemon juice
- 5 ozs strained tomato
- Nutmeg
- 2 Tbsps roasted Sunflower seed
- 2 ½ ozs Basil (1 handful)
Kitchen utensils
Preparation steps
Put rice in a colander and wash. Peel and finely dice the shallots and garlic.
Heat 1 tablespoon of oil in a pot. Sauté shallots and garlic in it. Add rice and cook for 1 minute. Add vegetable broth and lentils, salt, pepper and cook over low heat for about 15 minutes, stirring occasionally. Remove the pot from the heat and set aside.
Meanwhile, cut mozzarella into slices. Wash peppers, cut lengthwise and remove seeds and white skins.
Season rice mixture with coriander, cumin, cayenne pepper and lemon juice. Fill bell pepper halves with rice mixture and top with mozzarella slices.
Pour the strained tomatoes into a large baking dish and season with salt, pepper and freshly grated nutmeg. Put the peppers in and bake in a preheated oven at 200 °C / 400 °F for 25 minutes. Serve sprinkled with sunflower seeds and basil.
