Stuffed Peppers with Millet
Nutritional values
(Percentage of daily recommendation)
| Calorie | 562 cal. | (27 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 60 g | (40 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.3 g | (44 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 9.4 mg | (78 %) | ||
| Vitamin K | 46.8 μg | (78 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.5 mg | (63 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 240 μg | (80 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 23.1 μg | (51 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 302 mg | (318 %) | ||
| Potassium | 1,424 mg | (36 %) | ||
| Calcium | 196 mg | (20 %) | ||
| Magnesium | 144 mg | (48 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 11.1 g | |||
| Uric acid | 107 mg | |||
| Cholesterol | 38 mg | |||
| Complete sugar | 17 g |
Ingredients
- For the peppers
- 100 grams Millet
- 1 bay leaf
- 2 Tbsps Broth (granules)
- 200 grams Tomatoes
- 1 onion
- 2 garlic cloves
- 2 Tbsps olive oil
- 1 Tbsp Whipped cream
- 50 grams Feta
- 2 stalks scallions
- 2 Tbsps Kidney beans (canned)
- 2 Tbsps chopped Chervil
- 2 red Bell pepper
- Chervil (for garnish)
- For the sauce
- 400 grams Tomatoes
- 1 Tbsp butter
- 1 tsp Pastry flour
- salt
- freshly ground pepper
Preparation steps
For the peppers, rinse the millet in cold water. Place in a pot and cook over low heat with 200 ml (approximately 3/4 cup) of water and the bay leaf for about 20 minutes. Add 1 teaspoon of broth granules and simmer for 10 minutes. Remove from the heat and remove the bay leaf.
Rinse the tomatoes, pat dry, remove the stems and dice. Peel the onion and chop coarsely. Peel the garlic, squeeze through a press and mix in a bowl with 1 tablespoon oil, the cream and the remaining broth granules. Add the onions and tomatoes. Crush the feta cheese with a fork, Rinse and trim the scallions and chop finely. Mix the feta and scallions with the beans, chervil and the millet.
Halve the peppers lengthwise, rinse and remove the seeds. Season with salt and fill with the millet mixture.
For the sauce, rinse the tomatoes, coarsely chop and bring to a boil with 1/8 liter (approximately 1/2 cup) of water. Season with salt and pepper and simmer for 30 minutes. Strain through a sieve.
In a saucepan, melt the butter until frothy, stir in the flour and cook briefly. Stir in the strained tomatoes and continue to cook until the sauce has reached the desired consistency.
Place the peppers in an oven-safe pan, pour in the tomato sauce, cover and cook in a preheated oven at 200°C (approximately 400°F) for about 25 minutes.
Remove from the oven, arrange on plates and serve garnished with chervil.
