Stuffed Bell Peppers with Lentils




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Ingredients:

Serving for 4
6 Egg
500 gr. Boiled green bean
1 Onion
3 Table spoon flour
1 Table spoon olive oil
1 Tea spoon butter
1 Tea spoon baking powder
Salt, black pepper, red pepper

Recipe:


Shell the green beans. Boil them in water for 5 minutes. Cut them into small sticks. Mix the eggs in another bowl. Add flour, baking soda, olive oil, and spices to the eggs. Lastly, add the green beans. Then pour the whole preparation into the round baking tray. Cook inside the oven preheated to 180 C for 25–30 minutes. Bon appetit.

Energy and Nutrition Facts:

Nutrition Facts 1 serving (%) Daily Value
Women (age 19 and over)Men (age 19 and over)
Energy 245,3 kcal 13 13
Protein 16,6 g 29 29
Fat 13,6 g 21 21
Carbohydrate 13,9 g 5 5
Fiber 6,0 g 20 20
Total Folic Acid 103,5 µg 26 26
Sodium 137,5 mg 7 7
Calcium 150,2 mg 15 15
Potassium 502,6 mg 14 14
Vit. C 19,8 mg 20 20
Zinc 2,2 mg 31 22
Vit. A 330,7 µg 41 33
Magnesium 61,9 mg 20-21 15-18


About 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.

100 g Green Bean contains;

Energy 23,4 kcal
Protein 2,2 g
Fat 0,2 g
Carbonhydrate 3,0 g
Fiber 2,8 g
Total folic acid 41,0 µg
Sodium 2,0 mg
Vit. C 18,6 mg
Vit. K 20,0 µg



References:

- Understanding Food. EUFIC Review. 09/1996. http://www.eufic.org/article/en/page/RARCHIVE/expid/review-understanding-food/
- 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. European Commission Regulation (EU) No: 432/2012 of 16/05/2012






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Aubergine: - Contains folic acid, which is especially important for pregnant women.
- 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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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.
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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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