Braised peppers with pine nuts and quinoa
vegan
Ingredients (for servings, )
| For the braised peppers | |
|---|---|
| 1 | Sweet pepper, yellow, raw (organic?) (5.5 oz) |
| 1 | Sweet peppers, red, raw (organic?) (5.8 oz) |
| 1 tbsp | Olive oil (cold pressed, raw?, organic?) (0.47 oz) |
| 2 cloves | Garlic (organic?) (0.21 oz) |
| For the spice-lemon mixture | |
| 1 tsp | Paprika powder, hot (raw?, organic?) (0.08 oz) |
| ½ tsp, ground | Thyme, dried, raw?, organic? (0.02 oz) |
| ½ tsp, ground | Oregano, dried (raw?, organic?) (0.03 oz) |
| ½ | Lemons, raw (limes, organic?) (1.0 oz) |
| 1 dash | Table salt (table salt, raw?, organic?) (0.01 oz) |
| For the quinoa | |
| 3 ½ oz | Quinoa, raw, peeled (organic?) |
| 2 dash | Table salt (table salt, raw?, organic?) (0.03 oz) |
| For the pine nut addition | |
| ⅔ oz | Pine nuts, raw (seeds, organic?) |
Equipment
- citrus juicer (lemon squeezer) or juicer
- skillet (frying pan)
- stove
- saucepan
Type of preparation
- cook
- fry
- squeeze
Preparation
For the braised peppers
Wash the peppers and cut them into wide strips. Fry them in a pan in vegetable oil with the skin side down.Cut the garlic into slices and add them to the pepper strips once they have been in the pan for about 5 minutes.
Add boiling water so that the pepper strips are almost covered.
For the spice-lemon mixture
Add paprika powder, thyme, oregano, juice of half a lemon and some salt and let simmer gently.For the quinoa
Wash the quinoa and cook it in boiling water mixed with the specified amount of salt over medium to low heat. It takes about 20 minutes to cook.You can either cook the quinoa in plenty of water and then drain it, or use twice the amount of water and let the quinoa absorb it completely while cooking. You can also replace some of the water with vegetable broth or stock, although you can leave out the salt in the former.
For the pine nut addition
Add more water to the pepper strips if the water has evaporated and add pine nuts. Cook for another 5 minutes.To prepare the pepper strips optimally, repeat the addition of water until the strips are cooked until soft. At the end, the strips should only be slightly oily.
Arrange the quinoa on the appropriate number of plates and distribute the pepper strips on top.
|
Nutritional Information per person
Convert per 100g
|
2000 kcal | |
|---|---|---|
| Energy | 308 kcal | 15.4% |
| Fat/Lipids | 16 g | 23.1% |
| Saturated Fats | 1.7 g | 8.7% |
| Carbohydrates (inc.dietary fiber) | 36 g | 13.3% |
| Sugars | 5.2 g | 5.8% |
| Fiber | 6.8 g | 27.2% |
| Protein/Albumin | 8.0 g | 15.9% |
| Cooking Salt (Na:246.6 mg) | 626 mg | 26.1% |
| Essential micronutrients with the highest proportions | per person | 2000 kcal | |
|---|---|---|---|
| Vit | Vitamin C (ascorbic acid) | 258 mg | 322.0% |
| Min | Manganese, Mn | 1.8 mg | 91.0% |
| Vit | Folate, as the active form of folic acid (née vitamin B9 and | 108 µg | 54.0% |
| Min | Copper, Cu | 0.45 mg | 45.0% |
| Vit | Vitamin B6 (pyridoxine) | 0.58 mg | 42.0% |
| Fat | Linoleic acid; LA; 18:2 omega-6 | 4.1 g | 41.0% |
| Elem | Phosphorus, P | 262 mg | 37.0% |
| Vit | Vitamin E, as a-TEs | 4.3 mg | 36.0% |
| Prot | Tryptophan (Trp, W) | 0.09 g | 35.0% |
| Elem | Potassium, K | 638 mg | 32.0% |
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
| Essential fatty acids | per person | 2000 kcal |
|---|---|---|
| Linoleic acid; LA; 18:2 omega-6 | 4.1 g | 41.0% |
| Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.18 g | 9.0% |
| Essential amino acids | per person | 2000 kcal |
|---|---|---|
| Tryptophan (Trp, W) | 0.09 g | 35.0% |
| Threonine (Thr, T) | 0.24 g | 26.0% |
| Isoleucine (Ile, I) | 0.27 g | 22.0% |
| Valine (Val, V) | 0.33 g | 21.0% |
| Lysine (Lys, K) | 0.38 g | 20.0% |
| Phenylalanine (Phe, F) | 0.32 g | 20.0% |
| Leucine (Leu, L) | 0.46 g | 19.0% |
| Methionine (Met, M) | 0.14 g | 15.0% |
| Vitamins | per person | 2000 kcal |
|---|---|---|
| Vitamin C (ascorbic acid) | 258 mg | 322.0% |
| Folate, as the active form of folic acid (née vitamin B9 and | 108 µg | 54.0% |
| Vitamin B6 (pyridoxine) | 0.58 mg | 42.0% |
| Vitamin E, as a-TEs | 4.3 mg | 36.0% |
| Vitamin K | 23 µg | 31.0% |
| Thiamine (vitamin B1) | 0.23 mg | 21.0% |
| Vitamin A, as RAE | 166 µg | 21.0% |
| Riboflavin (vitamin B2) | 0.25 mg | 18.0% |
| Niacin (née vitamin B3) | 2.5 mg | 16.0% |
| Pantothenic acid (vitamin B5) | 0.50 mg | 8.0% |
| Biotin (ex vitamin B7, H) | 3.6 µg | 7.0% |
| Essential macroelements (macronutrients) | per person | 2000 kcal |
|---|---|---|
| Phosphorus, P | 262 mg | 37.0% |
| Potassium, K | 638 mg | 32.0% |
| Sodium, Na | 247 mg | 31.0% |
| Magnesium, Mg | 114 mg | 30.0% |
| Calcium, Ca | 59 mg | 7.0% |
| Essential trace elements (micronutrients) | per person | 2000 kcal |
|---|---|---|
| Manganese, Mn | 1.8 mg | 91.0% |
| Copper, Cu | 0.45 mg | 45.0% |
| Iron, Fe | 3.8 mg | 27.0% |
| Zinc, Zn | 2.2 mg | 22.0% |
| Selenium, Se | 3.8 µg | 7.0% |
| Iod, I (Jod, J) | 1.3 µg | 1.0% |
| Fluorine, F | 1.5 µg | < 0.1% |
Braised peppers with pine nuts and quinoa is a hearty, fruity dish that can be cooked in many different ways, and not just in terms of spiciness.
Quinoa: Quinoa is a cereal-like, gluten-free grain. It originally comes from South America, where it is still mainly grown today. Along with amaranth, quinoa is a staple food in some South American countries. Vegans particularly value quinoa because this seed (grain) contains all the essential amino acids and thus serves as a high-quality source of protein.
Pine nuts: The nuts of the European pine (Mediterranean pine) are very expensive and have recently often come from the People's Republic of China, Pakistan or Korea. The seeds of the Korean pine imported from there can be recognized by their triangular shape and dark tips. If you are looking for a cheaper version of this recipe, please see the "Alternative Preparation".
Cooking larger quantities of quinoa: It is worth cooking quinoa in larger quantities, as it can be used as a base for many dishes. Cold, unsalted quinoa from the day before is ideal as a base for fruit or nut muesli. A good example is quinoa nut muesli. You can also prepare a variety of salad creations with quinoa.
Reduce salt content: In order to reduce the salt requirement to a minimum or to omit it completely for health reasons, we use a variety of spices. Basically, you can also cook this recipe without salt if you are used to a low-salt diet, as no water will wash away the minerals from the vegetables.
Alternative to quinoa: Instead of quinoa, you can also use millet, rice, bulgur or couscous.
Alternative to pine nuts: You can also replace the pine nuts with sunflower seeds, pine nuts or nuts. Walnuts or macadamias are particularly suitable here. Almonds would also be a good substitute. You should chop these larger nuts with a suitable knife before preparing.
