Stuffed Bell Peppers with Lentils




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Ingredients:

Serving for 4
2 Table spoon of olive oil
8 Bell peppers
1 Tomato
1 Cup of boiled green lentil
1/2 kg. Minced meat
2 Onion
6 Gloves of garlic
4 Capia pepper
1 Table spoon tomato paste
1 Tea spoon pepper paste
Salt, Black Pepper, Red Pepper

Recipe:


Lightly sauté the minced meat with olive oil. Then, add chopped onions, red capia pepper, garlic, and 1/4 cup of water, and continue sautéing. Add the tomato paste and spices. Lastly, add the boiled green lentils and cook them for a while. Empty the bell peppers and lay them on a baking tray. Fill them with the mixture and bake inside an oven preheated to 190 C for 15 minutes. Optionally, you can add grated string cheese and leave the cheese to melt for 5 minutes inside the oven. Bon appetit.

Energy and Nutrition Facts:

Nutrition Facts 1 serving (%) Daily Value
Women (age 19 and over)Men (age 19 and over)
Energy 407,9 kcal 21 21
Protein 29,8 g 52 52
Fat 24,6 g 38 38
Carbohydrate 16,3 g 6 6
Fiber 7,9 g 26 26
Total Folic Acid 80,0 µg 20 20
Sodium 233,3 mg 12 12
Calcium 104,6 mg 10 10
Potassium 1053,3 mg 30 30
Vit. C 242,4 mg 242 242
Vit. A 561,1 µg 70 56
Magnesium 66,1 mg 21 17-19
Irom 4,2 mg 28 42
Vit. K 271,2 µg 452 452-387


About Bell Peppers:



Contains fibre, which regulates intestines.
Rich in Vitamin C, which helps boost the immune system.
Contains Vitamin K, which has a vital role in blood coagulation.

100 g Bell Peppers contains;

Energy 20,3 kcal
Protein 1,2 g
Fat 0,3 g
Carbonhydrate 2,9 g
Fiber 3,6 g
Total folic acid 18,0 µg
Sodium 3,0 mg
Potassium 177,0 mg
Vit. C 139,0 mg
Vit. A 180,0 µg
Iron 0,8 mg
Vit. K 14,0 µg



References:

- Ministry of Food, Agriculture and Livestock, TURKISH FOOD CODEX LABELLING REGULATION, December 29, 2011. http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
- Nutrition Information Systems (BEBIS 7.2)
- EFSA Scientific Opinion. 2009;7(9):1226, 2010;8(10):1815; 2009;7(9):1226. European Commission Regulation (EU) No: 432/2012 of 16/05/2012






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- 100 g contains only 17 calories. Aubergine, which is cooked as different alternative dishes, can also be taken for weight–loss diets.
- Its water-soluble fibre component has a positive impact on cholesterol.
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Black Mulberry: - Contains more iron (per 100 g), which plays a role in the production of red blood cells and enhancement of the immune system, than 100 g of watermelon.
- Contains Vitamin K, which has a vital role in blood coagulation.
- You can eat mulberries as a snack alternative or make it part of your oatmeal and milk breakfasts.
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Cherry: - Contains Vitamin C, which helps boost the immune system and increases iron absorption.
- Contains Vitamin K, which plays a crucial role in the blood coagulation system.
- 100 g of cherries consists of 83 g of water. May be used to increase water intake and for weight management diets.
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Okra: - Contains Vitamin C, which protects the immune system and helps iron absorption.
- Contains fibre, which plays a role in the functioning of the digestive system and intestines.
- 100 g okra contains only 20 calories, which makes it ideal for weight-loss diets.
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Corn: - Contains fibre, which is essential for a healthy digestive system and plays a role in the functioning of the intestines.
- 100 g of corn contains the same amount of energy as a slice of bread (40 g).
- Can be taken both as a snack and a main course, with salad and soups.
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Peach: - Can be eaten as a snack or as alternatives to light fruit desserts on hot days.
- Contains folic acid, which is important for pregnant women.
- The fuzz on its skin may cause slight allergies for some.
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Apricot: - Rich in Vitamin A, which has a vital role for healthy eyes and skin.
- Make sure to consume fresh apricots on hot days instead of the dry ones, which are ideal for weight-loss diets.
- Very low in calorie. Ripe apricots can be used for fruit desserts and smoothies.
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Green Bean: - High in fibre with helps with motility.
- Contains Vitamin C, which protects the immune system and helps iron absorption.
- The amount of protein in 100 g is higher than the same amount of aubergine or zucchini.
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Melon: - Contains potassium, which helps to balance blood pressure.
- Contains Vitamin C, which protects the immune system and helps iron absorption.
- Contains Vitamin A, which has a vital role for healthy eyes and skin.
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- Rich in Vitamin C, which helps boost the immune system.
- Contains Vitamin K, which has a vital role in blood coagulation.
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Watermelon: - 100 g of watermelon consists of 90 g of water. Can help replenish water loss on hot days.
- Not high in calorie content. It can be consumed as a dessert for weight management diets.
- Can help to increase the level of arginine amino acid, which prevents cardiovascular diseases.
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Zucchini: - Contains folic acid, which is a vital vitamin for pregnant women.
- 100 g of zucchini consists of 94 g of water and has just 19 calories. Essential part of weight-loss diets.
- Contains fibre, which plays a role in the functioning of the digestive system and intestines.
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