Pepper Parcels with Feta and Melon Stuffing
Healthy, because
Even smarter
Nutritional values
Sweet peppers - especially red ones - score points with plenty of vitamin C. The water-soluble immune system is important for a strong immune system. Cheese, yoghurt and cream cheese provide us with protein and on top of that with a good portion of bone-strengthening calcium.
If you want it to go even faster, you can also fill raw cucumber slices instead of the cooked peppers. These are best cut very finely so that they can be rolled up easily.
(Percentage of daily recommendation)
| Calorie | 284 cal. | (14 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.2 g | (14 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.4 mg | (53 %) | ||
| Vitamin K | 26.1 μg | (44 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 3.6 mg | (30 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 127 μg | (42 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 8.9 μg | (20 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 238 mg | (251 %) | ||
| Potassium | 483 mg | (12 %) | ||
| Calcium | 179 mg | (18 %) | ||
| Magnesium | 39 mg | (13 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 42 μg | (21 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 9.7 g | |||
| Uric acid | 32 mg | |||
| Cholesterol | 37 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 4 red Bell pepper
- olive oil
- 200 grams Feta
- 80 grams Yogurt (0.1% fat)
- 2 finely chopped garlic cloves
- ½ bunch Basil (cut into thin strips)
- salt
- freshly ground peppers
- ¼ Melon (such as Charantais or cantaloupe)
Preparation steps
Rinse the peppers, cut into quarters lengthwise, remove seeds, brush with oil and broil on a baking sheet in a preheated oven for about 10 minutes until the skin is black. Remove from the oven and cover with a damp cloth. When cool enough to handle, remove the skin.
Mash the feta cheese with the yogurt, with a fork until smooth. Add the garlic and basil and season with salt and pepper.
Peel the melon, remove the seeds and cut into thin sticks (length should be about the same as the width of the peppers).
Lay the peppers out flat, spread some of the cheese mixture on each, and top with a few slices of the melon. Roll up the peppers and secure with toothpicks. Chill until ready to serve.
