Stuffed Bell Peppers with Lentils




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Ingredients:

Serving for 4
2 Table spoon olive oil
1 Tea spoon thyme
1 Tea spoon red pepper, black pepper, garlic powder
2 Tortillas
2 Cup of diced watermelon
1/2 Red onion
4 Cucumber
1 Capia pepper
1 Green pepper (hot)
1/2 Lemon juice
2 Table spoon basil
2 Table spoon mint

Recipe:


Tortilla Chips:
Mix the olive oil with all the spices. Spread it out on the tortillas and cut them in triangles. Put them on the tray, leaving some space in between. Bake inside the oven preheated to 180 C for 10 minutes.
Watermelon Salsa:
Dice and mix all the ingredients. Serve with the tortilla chips.

Energy and Nutrition Facts:

Nutrition Facts 1 serving (%) Daily Value
Women (age 19 and over)Men (age 19 and over)
Energy 612,6 kcal 32 32
Protein 17,5 g 31 31
Fat 2,5 g 4 4
Carbohydrate 126,8 g 46 46
Fiber 9,8 g 33 33
Total folic acid 92,6 µg 23 23
Sodium 2279,9 mg 114 114
Calcium 110,2 mg 11 11
Potassium 834,0 mg 24 24
Vit. C 121,4 mg 121 121
Zinc 2,2 mg 32 22
Vit. A 321,6 µg 40 32
Vit. K 179,9 µg 300 257
Vit. B6 0,7 mg 59 47
Iron 4,7 mg 32 47
Magnesium 70,9 mg 23 18-20
Water 425,4 g - -


About 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.

100 g Watermelon contains;

Energy 38,2 kcal
Protein 0,6 g
Fat 0,2 g
Carbohydrate 8,3 g
Fiber 0,2 g
Sodium 1,0 mg
Potassium 158,0 mg
Vit. C 6,0 mg
Vit. A 33,0 µg
Vit. K 10,0 µg
Arginin 57,0 mg
Water 90,2 g



References:

- Collins JK, et al. “Watermelon consumption increases plasma arginine concentrations in adults”. Nutrition 2007 mar, 23(3):261-6.
- 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)
- Colours of fruits and vegetables and health. EUFIC. http://www.eufic.org/article/en/show/spotlight/rid/colours-of-fruits-and-vegetables-and-health/






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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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