Your Recipe

Quinoa and Mushroom Stuffed Peppers

Zutat  Menge  Kalorien 
Zitronensaft 7.2g 2kcal
Zwiebeln 197g 79kcal
Petersilie 15.4g 6kcal
Paprika, roh, gelb, süß 476g 129kcal
Tomaten 450g 81kcal
Mandeln 17.5g 101kcal
Quinoa 90g 108kcal
Pilze (braun, italienisch) 450g 99kcal
Knoblauch 6g 9kcal
Speisesalz 0.75g 0kcal
Olivenöl 42g 371kcal
Thymian frisch 3.4g 3kcal
Käse, Parmesankäse, gerieben 45g 189kcal
Käse, Mozzarella, Vollmilch 225g 673kcal
Schwarzer Pfeffer, gemahlen 1.15g 3kcal

Recipe Instructions:

Ingredients
4 small bell peppers , halved and seeded
1/2 cup uncooked quinoa
3 tbsp olive oil , divided
1 lb (450g) cremini mushrooms , finely chopped
1 onion , chopped
2 cloves garlic , minced
1 14.5 oz can (450g) diced tomatoes
1 tbsp fresh thyme , leaves only
3/4 tsp salt
1/2 tsp black pepper
1/2 cup shredded parmesan cheese
1/4 cup toasted slivered almonds
1/4 cup chopped fresh parsley
lemon juice from 1/2 lemon
1 cup shredded mozzarella cheese

Instructions
Cook quinoa according to package instructions.
In a large skillet, over medium heat, heat 2 tablespoons of olive oil. Add the mushrooms and onion, and cook, stirring, until softened and all the moisture has disappeared (about 10 minutes).
Add the garlic and cook for 30 seconds. Stir in the canned tomatoes, thyme, salt, and black pepper. Simmer over low heat for about 10 minutes more.
Turn off the heat and stir in the cooked quinoa, Parmesan cheese, almonds, and parsley.
Preheat the oven to 400°F (200°C).
Place the pepper halves, cut sides up, in a large baking dish. Spoon the mushroom quinoa mixture into the peppers, mounding if necessary. Drizzle with the remaining tablespoon olive oil and lemon juice.
Cover with foil and bake for about 50 minutes – 1 hour, or until the peppers reach your desired level of tenderness.
Uncover, top with the shredded mozzarella cheese, and bake for 5-10 minutes more until the cheese has melted.

Nährwertangaben 
Portionsgröße  507 g | ml
Menge pro Portion  463
1938
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 29g 38%
Gesättigte Fettsäuren  11g 57%
Natrium 564mg 25%
Gesamte Kohlenhydrate  31g 11%
Ballaststoffe  5.5g 20%
Zucker  7.5g
Protein  24g 47%
Vitamin D 0.3mcg 2%
Kalzium 468mg 36%
Eisen  2.7mg 15%
Kalium 1267mg 27%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 203.797 mcg 23%
Thiamin [B1] 0.265 mg 22%
Riboflavin [B2] 0.898 mg 69%
Niacin [B3] 6.459 mg 40%
Pantothensäure [B5] 2.234 mg 45%
Vitamin B6 0.563 mg 33%
Cobalamin [B12] 1.547 mcg 0%
Folat [B9] 107.298 mcg 0%
Vitamin C 245.068 mg 272%
Vitamin D 0.338 mcg 2%
Vitamin E 3.545 mg 24%
Vitamin K 81.325 mcg 68%
Betain 12.617 mg 0%
Cholin 54.104 mg 10%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  31.1 g 11%
Sugars 7.5 g 15%
Ballaststoffe  5.5 g 20%
Carbohydrate 28.1 g 0%
Netto-Kohlenhydrate 23.6g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.794 g 0%
Arginin 0.759 g 0%
Asparaginsäure 1.76 g 0%
Cystein 0.132 g 0%
Glutaminsäure 4.186 g 0%
Glycin 0.613 g 0%
Histidin 0.468 g 0%
Isoleucin 0.894 g 0%
Leucin 1.442 g 0%
Lysin 1.02 g 0%
Methionin 0.397 g 0%
Phenylalanin 0.858 g 0%
Prolin 1.706 g 0%
Serin 0.717 g 0%
Threonin 0.804 g 0%
Tryptophan 0.407 g 0%
Tyrosin 0.739 g 0%
Valin 1.048 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 467.81 mg 36%
Kupfer 0.9 mg 100%
Fluorid 3.23 mcg 0%
Eisen  2.7 mg 15%
Magnesium 87.28 mg 21%
Mangan 0.84 mg 37%
Phosphor 536.69 mg 43%
Kalium 1267.34 mg 27%
Selen 44.4 mcg 81%
Natrium 564.04 mg 25%
Zink 4.3 mg 39%
andere
Nährstoff Menge  DV
Wasser 416.905 g 0%
Asche 6.224 g 0%