Your Recipe

Quinoa and Mushroom Stuffed Peppers

Ingrédient Quantité Calories
Jus de citron 7.2g 2kcal
Oignons 197g 79kcal
Persil 15.4g 6kcal
Poivron jaune 476g 129kcal
Tomates 450g 81kcal
Amandes 17.5g 101kcal
Quinoa 90g 108kcal
Champignons (bruns, italiens) 450g 99kcal
Ail 6g 9kcal
Sel de table 0.75g 0kcal
Huile d'olive 42g 371kcal
Thym frais 3.4g 3kcal
Fromage, parmesan, râpé 45g 189kcal
Fromage, mozzarella, lait entier 225g 673kcal
Poivre noir moulu 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.

Valeurs nutritives
Taille des portions 507 g | ml
Quantité par portion 463
1938
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 29g 38%
Gras saturés 11g 57%
Sodium 564mg 25%
Total des glucides 31g 11%
Fibres alimentaires 5.5g 20%
Sucre 7.5g
Protéine 24g 47%
Vitamine D 0.3mcg 2%
Calcium 468mg 36%
Fer 2.7mg 15%
Potassium 1267mg 27%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 203.797 mcg 23%
Thiamine [B1] 0.265 mg 22%
Riboflavine [B2] 0.898 mg 69%
Niacine [B3] 6.459 mg 40%
Acide pantothénique [B5] 2.234 mg 45%
Vitamine B6 0.563 mg 33%
Cobalamine [B12] 1.547 mcg 0%
Floate [B9] 107.298 mcg 0%
Vitamine C 245.068 mg 272%
Vitamine D 0.338 mcg 2%
Vitamine E 3.545 mg 24%
Vitamine K 81.325 mcg 68%
Bétaïne 12.617 mg 0%
Choline 54.104 mg 10%
Carbohydrates
nutriment Quantité DV
Total des glucides 31.1 g 11%
Sugars 7.5 g 15%
Fibres alimentaires 5.5 g 20%
Carbohydrate 28.1 g 0%
Glucides nets 23.6g
acides aminés
nutriment Quantité DV
Alanine 0.794 g 0%
Arginine 0.759 g 0%
Acide aspartique 1.76 g 0%
Cystéine 0.132 g 0%
Acide glutamique 4.186 g 0%
Glycine 0.613 g 0%
Histidine 0.468 g 0%
Isoleucine 0.894 g 0%
Leucine 1.442 g 0%
Lysine 1.02 g 0%
Méthionine 0.397 g 0%
Phénylalanine 0.858 g 0%
Proline 1.706 g 0%
Sérine 0.717 g 0%
Thréonine 0.804 g 0%
Tryptophane 0.407 g 0%
Tyrosine 0.739 g 0%
Valine 1.048 g 0%
Minéraux
nutriment Quantité DV
Calcium 467.81 mg 36%
Cuivre 0.9 mg 100%
Fluorure 3.23 mcg 0%
Fer 2.7 mg 15%
Magnésium 87.28 mg 21%
Manganèse 0.84 mg 37%
Phosphore 536.69 mg 43%
Potassium 1267.34 mg 27%
Sélénium 44.4 mcg 81%
Sodium 564.04 mg 25%
Zinc 4.3 mg 39%
autres
nutriment Quantité DV
Eau 416.905 g 0%
Cendres 6.224 g 0%