The vegetarian meal is stingy with fat and calories, but it offers valuable nutrients all the more generously: The daily requirement of vitamin C is completely covered, with two B-vitamins, beta-carotene, magnesium and iron, half of the target.
Especially during the cold season, peppers and courgettes can be contaminated with chemical pesticides. If you want to be on the safe side, it is therefore best to buy organic goods out of season.
(Percentage of daily recommendation)
|Calorie||220 kcal||(10 %)|
|Protein||19 g||(19 %)|
|Fat||7 g||(6 %)|
|Carbohydrates||18 g||(12 %)|
|Sugar added||0 g||(0 %)|
|Roughage||9.5 g||(32 %)|
|Vitamin A||0.5 mg||(63 %)|
|Vitamin D||0.1 μg||(1 %)|
|Vitamin E||5.2 mg||(43 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||5.5 mg||(46 %)|
|Vitamin B₆||0.5 mg||(36 %)|
|Folate||135 μg||(45 %)|
|Pantothenic acid||0.6 mg||(10 %)|
|Biotin||11.7 μg||(26 %)|
|Vitamin B₁₂||0.3 μg||(10 %)|
|Vitamin C||111 mg||(117 %)|
|Potassium||1,023 mg||(26 %)|
|Calcium||218 mg||(22 %)|
|Magnesium||109 mg||(36 %)|
|Iron||5.9 mg||(39 %)|
|Iodine||22 μg||(11 %)|
|Zinc||1.7 mg||(21 %)|
|Saturated fatty acids||2.7 g|
|Uric acid||130 mg|
- 2 red Bell pepper (each about 200 grams)
- 4 small zucchini (each about 200 grams)
- 4 ozs Soy flour
- 1 ¼ cups Vegetable broth
- 1 small red onion
- 1 garlic clove
- 1 Tbsp olive oil
- 8 ozs Diced tomatoes (drained weight)
- 3 Tbsps Orange juice
- 1 Tbsp Tomato paste
- 2 ozs mixed Fresh herbs (frozen)
- 4 ozs Mozzarella
Line baking sheet with parchment paper. Halve the bell peppers, remove seeds, rinse and place skin side up on sheet.
Bake in preheated oven at 200°C (fan oven 180°C, gas mark 3) (approximately 400°F/convection 350°F) until the skin is blackened and blistered. Remove, place in a large freezer bag, seal well and let cool.
Rinse and trim zucchini and cut in half lengthwise. Hollow out the flesh with a teaspoon and very finely dice scooped flesh. Set the hollowed out zucchini halves aside.
Boil soy granules in the vegetable broth, allow to swell for 10 minutes and then drain in a sieve.
Peel the onion and garlic, chop finely and fry in hot oil in a pot.
Add zucchini cubes, soy granules, tomatoes, orange juice and tomato paste. Bring to a boil while stirring. Season with salt, pepper and herbs.
Place the zucchini halves in a large baking dish and fill with the soy mixture. Distribute remaining filling in the baking dish.
Drain the mozzarella, cut into small pieces and sprinkle over the zucchini. Bake in preheated oven at 200°C (fan oven 180°C, gas mark 3) (approximately 400°F/convection 350°F) for about 30 minutes.
Meanwhile, take the bell peppers out of the freezer bag, cut into quarters and remove the skins.
Thread bell pepper quarters on toothpicks and attach to the zucchini (like sails on a boat) and serve.