Buckwheat Bell Peppers Recipe

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Ingredients:

Serving

2 medium red bell peppers
2 medium green bell peppers
2 oz onions, chopped
1 oz brazil nut, sliced
2 oz mushrooms, finely chopped
1 tbsp oil
2 oz buckwheat groats
3 oz sweetcorn
2 tbsp parsley, chopped
1/2 tsp rosemary, chopped
1/4 tsp salt
1/2 pint tomato juice
1/4 pint water
2 tsp cornstarch
1/8 tsp salt
pepper , to taste

Directions:

Wipe peppers& slice off their tops& remove pith& seeds.
Heat oil& fry the onion for 8 to 10 minutes, until golden.
Add brazils& buckwheat.
Fry for a further 5 minutes.
Stir in the mushrooms, sweetcorn, parsley, rosemary& seasonings.
Pile mixture into pepper shells.
Replace tops& stand in a closely fitting pan.
Pour in the tomato juice& water.
Bring to a boil, cover& simmer for 55 to 60 minutes.
Carefully lift the peppers out of the cooking liquid& keep warm in a serving dish.
Blend the cornstarch with 2 tbsps.
Of tomato stock.
Add to the pot with the seasonings& simmer for 2 to 3 minutes.
Hand the sauce around with the peppers.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	199.26 Kcal (834 kJ)
Calories from fat	78.66 Kcal
		% Daily Value*
Total Fat	8.74g	13%
Sodium	236.71mg	10%
Potassium	517.34mg	11%
Total Carbs	26.35g	9%
Sugars	9.58g	38%
Dietary Fiber	4.4g	18%
Protein	4.71g	9%
Vitamin C	134.3mg	224%
Vitamin A	3mg	99%
Iron	68.2mg	379%
Calcium	38.9mg	4%

Amount Per 100 g
Calories	62.96 Kcal (264 kJ)
Calories from fat	24.85 Kcal
		% Daily Value*
Total Fat	2.76g	13%
Sodium	74.79mg	10%
Potassium	163.46mg	11%
Total Carbs	8.33g	9%
Sugars	3.03g	38%
Dietary Fiber	1.39g	18%
Protein	1.49g	9%
Vitamin C	42.4mg	224%
Vitamin A	0.9mg	99%
Iron	21.5mg	379%
Calcium	12.3mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

3.9

Points
5

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
cholesterol free

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