Your Recipe

Courgette & quinoa-stuffed peppers

Zutat  Menge  Kalorien 
Paprika, roh, gelb, süß 596g 155kcal
Zucchini 196g 41kcal
Käsefeta 85g 225kcal
Quinoa 500g 600kcal

Recipe Tags:

FODMAP Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
4 red peppers
1 courgette, quartered lengthways and thinly sliced
2 x 250g packs ready-to-eat quinoa
85g feta cheese, finely crumbled
handful parsley, roughly chopped
Method
STEP 1
Heat oven to 200C/180C fan/gas 6. Cut each pepper in half through the stem, and remove the seeds. Put the peppers, cut-side up, on a baking sheet, drizzle with 1 tbsp olive oil and season well. Roast for 15 mins.

STEP 2
Meanwhile, heat 1 tsp olive oil in a small frying pan, add the courgette and cook until soft. Remove from the heat, then stir through the quinoa, feta and parsley. Season with pepper.

STEP 3
Divide the quinoa mixture between the pepper halves, then return to the oven for 5 mins to heat through. Serve with a green salad, if you like.

Nährwertangaben 
Portionsgröße  344 g | ml
Menge pro Portion  255
1068
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 7.6g 10%
Gesättigte Fettsäuren  3.2g 16%
Natrium 258mg 11%
Gesamte Kohlenhydrate  38g 14%
Ballaststoffe  7.2g 26%
Zucker  7.3g
Protein  11g 23%
Vitamin D 0.1mcg 0%
Kalzium 147mg 11%
Eisen  3mg 17%
Kalium 767mg 16%
* 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. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 272.743 mcg 30%
Thiamin [B1] 0.268 mg 22%
Riboflavin [B2] 0.461 mg 35%
Niacin [B3] 2.53 mg 16%
Pantothensäure [B5] 0.858 mg 17%
Vitamin B6 0.747 mg 44%
Cobalamin [B12] 0.359 mcg 0%
Folat [B9] 137.64 mcg 0%
Vitamin C 207.429 mg 230%
Vitamin D 0.085 mcg 0%
Vitamin E 3.18 mg 21%
Vitamin K 7.684 mcg 6%
Betain 0.149 mg 0%
Cholin 40.367 mg 7%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  38 g 14%
Sugars 7.3 g 15%
Ballaststoffe  7.2 g 26%
Carbohydrate 38 g 0%
Netto-Kohlenhydrate 30.6g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.473 g 0%
Arginin 0.635 g 0%
Asparaginsäure 1.193 g 0%
Cystein 0.139 g 0%
Glutaminsäure 1.696 g 0%
Glycin 0.383 g 0%
Histidin 0.297 g 0%
Isoleucin 0.446 g 0%
Leucin 0.742 g 0%
Lysin 0.657 g 0%
Methionin 0.249 g 0%
Phenylalanin 0.475 g 0%
Prolin 0.643 g 0%
Serin 0.597 g 0%
Threonin 0.391 g 0%
Tryptophan 0.137 g 0%
Tyrosin 0.295 g 0%
Valin 0.564 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 146.73 mg 11%
Kupfer 0.32 mg 36%
Fluorid 0 mcg 0%
Eisen  3.03 mg 17%
Magnesium 118.09 mg 28%
Mangan 1.06 mg 46%
Phosphor 345.92 mg 28%
Kalium 767.48 mg 16%
Selen 6.98 mcg 13%
Natrium 258.22 mg 11%
Zink 2.75 mg 25%
andere
Nährstoff Menge  DV
Wasser 284.561 g 0%
Asche 3.27 g 0%