Stuffed Yellow Bell Peppers
Stuffed Yellow Bell Peppers - Filled with vitamins and protein in a ready made bowl
Healthy, because
Even smarter
Nutritional values
Peppers contain plenty of vitamin C and are abundant in cell-protecting vitamin E. Kidney beans supply the body with the trace element molybdenum, which helps detoxify and deacidify the body.
As an appetizer or light dinner, the colourful vegetable salad doesn't need to be paired with bread. At lunchtime, a piece of whole wheat bread should be served as a side dish so that your blood sugar level and performance remain constant.
(Percentage of daily recommendation)
| Calorie | 203 cal. | (10 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14 g | (47 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.6 mg | (63 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3 mg | (25 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 70 μg | (23 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 8.4 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 241 mg | (254 %) | ||
| Potassium | 836 mg | (21 %) | ||
| Calcium | 80 mg | (8 %) | ||
| Magnesium | 86 mg | (29 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Uric acid | 83 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 8 ozs Kidney beans (canned, drained)
- 3 Tbsps Corn
- 1 scallion
- 1 stalk Lemon balm
- ½ Lime
- 5 Tbsps Vegetable broth
- 1 Tbsp vegetable oil
- salt
- peppers
- 1 garlic clove
- 2 yellow Bell pepper
Kitchen utensils
Preparation steps
Rinse and drain kidney beans and corn in a sieve. Rinse and cut the scallion into thin rings.
Rinse the lemon balm, shake dry and pluck leaves. Set aside a few leaves for garnish and finely chop the rest.
Squeeze the half lime. In a bowl, mix 1 tablespoon of lime juice, vegetable broth, oil and salt and pepper to taste. Peel garlic and press through a garlic press into the marinade and mix.
Mix the kidney beans, corn, scallion, finely chopped lemon balm and the marinade mixture.
Rinse the bell peppers, pat dry and cut in half lengthwise. Remove the seeds and white pith and rinse again.
Season the bean corn salad with remaining lime juice, salt and pepper. Fill the pepper halves with the salad and garnish with lemon balm leaves.
