Stuffed peppers with mushroom-walnut filling and tomato sauc
raw-vegan
Ingredients (for servings, )
| For soaking | |
|---|---|
| 2 ¾ oz | Walnuts (tree nuts), raw (organic?) |
| 8 | Tomatoes, dried (raw?, organic?) (1.4 oz) |
| As a basis | |
| 10 | Pointed peppers (Hungarian, raw, organic?) (35 oz) |
| For the mushroom-walnut filling | |
| 1 | Corn cobs, raw (sweet corn, organic?) (11 oz) |
| 6 | Cultivated mushrooms, raw (organic?) (3.8 oz) |
| 1 ⅜ oz | Leek, raw (organic?) |
| ½ | Sweet peppers, red, raw (organic?) (2.9 oz) |
| ½ | Sweet peppers, green (raw, organic?) (2.5 oz) |
| 1 leaves | Sage, common (medicinal sage, kitchen sage) (0.00 oz) |
| ½ tsp | Cumin, ground (raw, organic?) (0.05 oz) |
| 1 dash | Table salt (table salt, raw?, organic?) (0.01 oz) |
| For the tomato sauce | |
| ¼ | Sweet peppers, red, raw (organic?) (1.4 oz) |
| ⅞ oz | Leek, raw (organic?) |
| 3 | Dates, Medjool variety, pitted, raw? (organic?) (2.5 oz) |
| ½ tsp | Cocoa powder, unsweetened (raw?, organic?) (0.03 oz) |
| ¼ tsp | Cinnamon (ground, raw, organic?) (0.02 oz) |
| 1 tsp | Apple cider vinegar (raw?, organic?) (0.18 oz) |
Equipment
- blender or hand-held blender / immersion blender
- citrus juicer (lemon squeezer)
- sieve
Type of preparation
- chop or grind
- food preparation without heating
- soak
- blend
- squeeze
- drain
Preparation
preparations
Soak walnuts for at least an hour. Drain water, rinse thoroughly and allow to drain.Soak dried tomatoes in a separate container for about an hour and then drain.
If you want to reduce the phytic acid content (see "Tips") of the walnuts, we recommend soaking them for at least 6 hours. You can also simply soak the walnuts overnight the day before.
Wash the peppers and cut out the stem.
The blogger recommends using small, colorful peppers that are about 8 cm long.
For the mushroom-walnut filling
Remove the corn kernels from the cob using a knife. Quarter the mushrooms. Wash and chop the leek greens. Wash the peppers, remove the seeds and roughly dice. Finely chop the sage leaves.The original recipe uses brown mushrooms. The author also uses 4 cm of leek greens for 4 portions, with 1 cm corresponding to about 10 grams.
Process the soaked walnuts (step 1), mushrooms, leek greens, diced peppers, cumin, sage and half of the corn kernels in the food processor (you can also use a hand blender) until you have a mixture (very fine or less, as you like).
Mix the remaining half of the corn kernels into the mixture and fill the prepared peppers (step 2) with the mixture.
For the tomato sauce
Process the soaked dried tomatoes (step 1) together with the other ingredients for the tomato sauce in a food processor or with a hand blender until you have a thick sauce. Add water as needed.You can use green or yellow peppers instead of red. You can also use lemon juice instead of apple cider vinegar.
The original recipe calls for 2-3 cm of leek greens (≈ 20-30 grams) for 4 portions.
Arranging and Serving
Serve the stuffed peppers with the tomato sauce, which is inspired by mole.
|
Nutritional Information per person
Convert per 100g
|
2000 kcal | |
|---|---|---|
| Energy | 516 kcal | 25.8% |
| Fat/Lipids | 17 g | 24.9% |
| Saturated Fats | 1.8 g | 9.1% |
| Carbohydrates (inc.dietary fiber) | 87 g | 32.1% |
| Sugars | 28 g | 31.5% |
| Fiber | 12 g | 48.4% |
| Protein/Albumin | 14 g | 27.5% |
| Cooking Salt (Na:79.4 mg) | 202 mg | 8.4% |
| Essential micronutrients with the highest proportions | per person | 2000 kcal | |
|---|---|---|---|
| Vit | Vitamin C (ascorbic acid) | 293 mg | 366.0% |
| Vit | Vitamin B6 (pyridoxine) | 2.0 mg | 145.0% |
| Min | Copper, Cu | 1.1 mg | 112.0% |
| Vit | Folate, as the active form of folic acid (née vitamin B9 and | 203 µg | 102.0% |
| Fat | Linoleic acid; LA; 18:2 omega-6 | 9.6 g | 96.0% |
| Min | Manganese, Mn | 1.9 mg | 95.0% |
| Fat | Alpha-Linolenic acid; ALA; 18:3 omega-3 | 1.9 g | 95.0% |
| Elem | Potassium, K | 1'446 mg | 72.0% |
| Vit | Thiamine (vitamin B1) | 0.60 mg | 55.0% |
| Vit | Vitamin K | 41 µg | 55.0% |
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 | 9.6 g | 96.0% |
| Alpha-Linolenic acid; ALA; 18:3 omega-3 | 1.9 g | 95.0% |
| Essential amino acids | per person | 2000 kcal |
|---|---|---|
| Threonine (Thr, T) | 0.50 g | 53.0% |
| Tryptophan (Trp, W) | 0.13 g | 51.0% |
| Leucine (Leu, L) | 1.1 g | 46.0% |
| Valine (Val, V) | 0.64 g | 40.0% |
| Isoleucine (Ile, I) | 0.46 g | 37.0% |
| Phenylalanine (Phe, F) | 0.58 g | 37.0% |
| Lysine (Lys, K) | 0.45 g | 24.0% |
| Methionine (Met, M) | 0.21 g | 23.0% |
| Vitamins | per person | 2000 kcal |
|---|---|---|
| Vitamin C (ascorbic acid) | 293 mg | 366.0% |
| Vitamin B6 (pyridoxine) | 2.0 mg | 145.0% |
| Folate, as the active form of folic acid (née vitamin B9 and | 203 µg | 102.0% |
| Thiamine (vitamin B1) | 0.60 mg | 55.0% |
| Vitamin K | 41 µg | 55.0% |
| Niacin (née vitamin B3) | 7.6 mg | 48.0% |
| Riboflavin (vitamin B2) | 0.49 mg | 35.0% |
| Biotin (ex vitamin B7, H) | 16 µg | 32.0% |
| Pantothenic acid (vitamin B5) | 1.8 mg | 29.0% |
| Vitamin A, as RAE | 180 µg | 22.0% |
| Vitamin E, as a-TEs | 2.3 mg | 19.0% |
| Vitamin D | 0.05 µg | 1.0% |
| Vitamin B12 (Cobalamin) | 0.01 µg | < 0.1% |
| Essential macroelements (macronutrients) | per person | 2000 kcal |
|---|---|---|
| Potassium, K | 1'446 mg | 72.0% |
| Magnesium, Mg | 187 mg | 50.0% |
| Phosphorus, P | 351 mg | 50.0% |
| Calcium, Ca | 96 mg | 12.0% |
| Sodium, Na | 79 mg | 10.0% |
| Essential trace elements (micronutrients) | per person | 2000 kcal |
|---|---|---|
| Copper, Cu | 1.1 mg | 112.0% |
| Manganese, Mn | 1.9 mg | 95.0% |
| Iron, Fe | 5.3 mg | 38.0% |
| Zinc, Zn | 3.2 mg | 32.0% |
| Selenium, Se | 14 µg | 25.0% |
| Iod, I (Jod, J) | 8.0 µg | 5.0% |
| Fluorine, F | 0.38 µg | < 0.1% |
The stuffed peppers with mushroom and walnut filling are served with a tomato sauce made from dried tomatoes, paprika, cinnamon and cocoa.
Portion size: We have set the amount for a main course at 4 portions. We recommend serving an additional side dish, such as salad. The portion size should be adjusted depending on the purpose (main course, starter, aperitif).
Nutrient profile: According to GDA guidelines, one portion of this recipe contains far more than the average daily requirement of vitamin C. It also covers the recommended daily requirement of vitamin B6 and almost the requirement of vitamin A, copper and omega-3 fatty acids. The ratio of omega-6 to omega-3 fatty acids is 5:1, which is within the recommended maximum ratio. You can find out more about this at the following link: Vegans often eat unhealthily. Avoidable nutritional errors .
Pointed peppers and sweet peppers: Pointed peppers taste sweeter than the round representatives of the red sweet peppers, but are just as rich in vitamins and minerals. Their skin is quite thin-walled compared to other types of peppers. Most types of pepper change their color during the ripening process from green to red, yellow or orange, depending on the ratio of the carotenoids present to the chlorophyll content.
Walnuts: Of all known nuts, walnuts have the highest content of alpha-linolenic acid (ALA). They also have health benefits thanks to tocopherols (forms of vitamin E) and many macro and trace elements.
Cumin: Despite the similar name, cumin is not closely related to caraway and also differs greatly in taste. Ground cumin has a fresh and slightly spicy aroma, which it owes to the cuminaldehyde contained in the essential oil.
Dried tomatoes: When dried, the tomatoes lose their moisture and thus deprive the microorganisms of their livelihood, which means that the tomatoes last longer. The concentration of aromatic substances also increases, which is why dried tomatoes have a very intense taste.
Sage: The main active ingredients in sage include the essential oils containing thujone, linalool and 1,8-cineole. Sage is said to help with digestion after eating fatty foods and to help against flatulence.
You can also serve the stuffed peppers as finger food at a party.
Cinnamon: The cheaper Cassia cinnamon or Chinese cinnamon in particular contain coumarin, which is harmful to health in high doses. Since the amount of coumarin in the better Ceylon cinnamon is only about a hundredth of that, it is preferable.
Soaking walnuts: It is best to soak the walnuts in water for at least 6 hours (preferably up to 12) before processing. This reduces the phytic acid, as this forms solid complexes with certain food substances such as minerals and thus prevents them from being absorbed into the body. This is not a problem if you have a varied diet, but it can be a problem if you have a one-sided diet. Find out more about phytic acid at the following link: Phytic acid or phytate and soaking or sprouting.
Mushrooms & peppers: Instead of the brown mushrooms specified in the original recipe, you can just as easily use white ones. The same goes for red, yellow or green peppers.
Lemon juice: Lemon juice can also be used instead of apple cider vinegar, which is why we have listed the citrus press under "kitchen appliances".
