Stuffed Veggie Buns
These buns are a great way to start the school day. One roll contains so much vitamin C it will cover your child's entire daily requirement. This recipe is also a good source of vitamin B.
To take to school or on a trip: fill the roll with the curd, cut the vegetable strips wider and wrap them separately.
(Percentage of daily recommendation)
| Calorie | 312 cal. | (15 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.5 g | (28 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 107.4 μg | (179 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.1 mg | (51 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 65 μg | (22 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 13.5 μg | (30 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 105 mg | (111 %) | ||
| Potassium | 646 mg | (16 %) | ||
| Calcium | 287 mg | (29 %) | ||
| Magnesium | 94 mg | (31 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 6.5 g | |||
| Uric acid | 60 mg | |||
| Cholesterol | 41 mg | |||
| Complete sugar | 17 g |
Ingredients
- Ingredients
- ½ bunch Chives
- ½ bunch parsley
- ½ lemon
- 5 ozs Cream cheese (13% fat)
- 4 ozs Yogurt (low-fat)
- salt
- peppers
- 1 Bell pepper
- 1 carrot
- 1 Cucumber
- 2 Whole wheat buns
Preparation steps
Rinse chives and parsley, shake dry, cut into rings and then mince.
Squeeze the lemon.
Mix cream cheese and yogurt with herbs in a bowl until smooth. Season with 1-2 teaspoons of lemon juice, salt and pepper.
Halve bell pepper, remove ribs and seeds, rinse and dry. Cut into 4 cm (approximately 1 1/2 inch) long strips.
Peel carrot and cucumber. Cut both into into 4 cm (approximately 1 1/2 inch) strips.
Mix vegetable strips with the herb cheese and season again with salt, pepper and lemon juice.
Split rolls and scoop out the insides. Fill bottom halves with cheese mixture, then sandwich with top halves and serve.