Recipes · Israeli · Dips and Spreads
Matbucha (Cooked Tomato and Pepper Relish)
One serving has 141 kcal and 2 g protein, and at least a fifth of a woman's daily need of vitamin C (130%), thiamin (83%), pyridoxine (34%), vitamin E (24%) and vitamin A (22%). Ready in 50 minutes.
- Preparation: 10 min
- Cooking: 40 min
- Makes: 1 serving (228 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
Ingredients
- 150 g Tomatoes, canned, diced
- 60 g Bell pepper, red, raw
- 6 g Garlic, raw
- 10 g Olive oil
- 1 g Paprika
- 0.3 g Cayenne pepper
- 0.8 g Salt
Method
- Roast or char the bell pepper over a flame or under a hot broiler until the skin blisters, then peel, seed and chop it.
- Heat the oil in a pan and sauté the garlic for 1 minute until fragrant, being careful not to let it burn.
- Add the diced tomatoes, roasted pepper, paprika, cayenne and salt, and bring to a simmer.
- Cook uncovered over low heat for 30-35 minutes, stirring occasionally, until thick and jammy.
- Let cool and serve at room temperature or chilled, as a dip with bread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 141 kcal | 7% |
| Carbohydrates | 11.5 g | |
| Water | 201 mL | |
| Fiber | 4.7 g | 16% |
| Protein | 2.3 g | 5% |
| Tryptophan | 0.02 g | |
| Threonine | 0.1 g | |
| Isoleucine | 0.06 g | |
| Leucine | 0.09 g | |
| Lysine | 0.09 g | |
| Methionine | 0.02 g | |
| Cystine | 0.03 g | |
| Phenylalanine | 0.09 g | |
| Tyrosine | 0.04 g | |
| Valine | 0.07 g | |
| Histidine | 0.04 g | |
| Fat | 10.8 g | |
| Monounsaturated | 7.4 g | |
| Polyunsaturated | 1.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.3 g | |
| Saturated | 1.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 67.6 mg | 7% |
| Copper | 0.11 mg | 12% |
| Iron | 1.5 mg | 8% |
| Magnesium | 25.9 mg | 8% |
| Manganese | 0.29 mg | 16% |
| Phosphorus | 54.3 mg | 8% |
| Potassium | 466 mg | 10% |
| Selenium | 2 µg | 4% |
| Sodium | 487 mg | |
| Zinc | 0.45 mg | 6% |
| Thiamin (vitamin B1) | 0.91 mg | 83% |
| Riboflavin (vitamin B2) | 0.16 mg | 15% |
| Niacin (vitamin B3) | 1.8 mg | 13% |
| Pantothenic acid (vitamin B5) | 0.43 mg | 9% |
| Pyridoxine (vitamin B6) | 0.44 mg | 34% |
| Folate (vitamin B9) | 40.6 µg | 10% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 15.1 mg | 4% |
| Vitamin A | 155 µg | 22% |
| Vitamin C | 97.6 mg | 130% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.6 mg | 24% |
| Vitamin K | 14 µg | 16% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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