Peppers stuffed with vegetables and mozzarella
The stuffed peppers are tasty and light , a way a little ‘different for eating summer vegetables and get your fill of fiber, minerals and vitamins.
The stuffed peppers are great to eat even if you are following a diet as rich side dish or as a light main. But they are also a scenic recipe to bring to the table for a summer dinner on the terrace, when you have friends at dinner. Preparing them is quick and easy, just cut the vegetables, fill the peppers and you can cook them in advance and consume them warm.
Diet stuffed peppers
The stuffed peppers already contain a protein source , mozzarella, but if you want to balance the plate in a balanced way you can refer to the weight of fresh cheese scheduled into your personal diet. In this way you will have a complete second to which you can accompany a source of carbohydrates: remember however to always consider the presence of breadcrumbs in the recipe.
Nutritional properties of peppers stuffed with vegetables
- The peppers are rich in vitamin C , four times higher in quantity than citrus fruits, 75% of the recommended daily allowance. This vitamin is an antioxidant complex with multiple properties: it increases resistance to infections, it favors the absorption of iron and counteracts the action of free radicals.
- Not missing a good dose of mineral salts, in particular magnesium, potassium, iron and calcium. All useful to counteract mental and physical fatigue and to restore fluids lost through sweat.
- Peppers contain capsaicin like chillies , a chemical compound with excellent beneficial properties for the body, especially antibacterial and analgesic.
To the mix of properties already listed, we add those of the vegetables that make up the filling:
- Zucchini: rich in water and fiber, they help keep the intestine healthy and promote intestinal motility.
- Eggplants: rich in water, they are one of the lightest vegetables. Keep an eye on the seasonings, because they are real “sponges”, so they absorb the oil, which must always be used according to your dietary guidelines.
- Cherry tomatoes: source of lycopene, a non-thermolabile antioxidant that in cooking becomes more assimilable by the body.
- The nutritional profile of the peppers is completed with the mozzarella which represents the protein portion of the recipe. It is rich in calcium, a mineral that helps keep bones healthy.
Stuffed peppers with vegetables and mozzarella
Portions 4 people
Calories per Persons 410
Total Calories 1640
- 4 medium-large yellow peppers
- 2 aubergines
- 1 zucchini
- 1 onion
- 100 g red peppers
- 150 g cherry tomatoes
- 60 g olives
- 1 tablespoon extra virgin olive oil
- 300 g breadcrumbs
- 125 g light mozzarella
- salt q.b.
- pepper q.b.
- fresh basil q.b.
1.Wash all the vegetables. It also eliminates the eggplant cap, then cut it into cubes.
2.Remove the ends from the courgettes, then cut them into small pieces. Also cut the red pepper, zucchini and cherry tomatoes into pieces.
3.Slice the onion and let it brown, over low heat, stirring constantly. If necessary, add a little boiling water.
4.Meanwhile, cut the top cap of the peppers and set it aside. Remove internal filaments and seeds from peppers, salt them and leave them in reverse, placed on a clean cloth.
5.When the onion has softened, add the red peppers, salt and pepper and cook for about 5 minutes.
6.Add the aubergines, basil, another pinch of salt and cook for 10 minutes.
7.Finally add the zucchini and cherry tomatoes, another pinch of salt and cook 5 minutes. The vegetables must be soft but still whole.
8.Let them cool then ponile in a bowl, add olives, breadcrumbs, fresh basil leaves and mix well.
9.Place the peppers in a baking dish. Fill them halfway through the vegetable mixture. Add a few pieces of mozzarella into each pepper.
10.Continue to fill with the remaining vegetables and finish with the remaining mozzarella.
11.Place the cap on each pepper and bake for about 35 minutes: the peppers must be soft, but still firm, otherwise they will flake.
12.Serve hot, with the still racy mozzarella.