Recipes · Albanian · Casseroles
Fërgesë
One serving has 273 kcal and 12 g protein, and at least a fifth of a woman's daily need of vitamin C (182%), pyridoxine (41%), phosphorus (29%), vitamin A (29%), manganese (27%) and copper (24%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (360 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 150 g Bell pepper, green, raw
- 100 g Tomatoes, raw
- 6 g Garlic, raw
- 15 g Butter, unsalted
- 80 g Cottage cheese
- 8 g Flour, all-purpose
- 1 g Salt
- 0.3 g Black pepper
Method
- Fry the whole green peppers in the butter until softened and lightly charred all over, then peel and slice them.
- Add the chopped garlic to the same pan, then the chopped tomatoes, and cook for about 10 minutes until they break down into a thick sauce.
- Stir the sliced peppers back in and season with salt and pepper.
- Sprinkle in the flour and stir well for a minute to thicken slightly.
- Fold in the curd (cottage cheese), tip into a small baking dish, and bake at 200 °C (400 °F) for 15 minutes until bubbling and lightly browned on top.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 273 kcal | 13% |
| Carbohydrates | 21.8 g | |
| Water | 306 mL | |
| Fiber | 4.2 g | 14% |
| Protein | 12.4 g | 26% |
| Tryptophan | 0.16 g | |
| Threonine | 0.52 g | |
| Isoleucine | 0.58 g | |
| Leucine | 1.1 g | |
| Lysine | 0.88 g | |
| Methionine | 0.25 g | |
| Cystine | 0.1 g | |
| Phenylalanine | 0.69 g | |
| Tyrosine | 0.55 g | |
| Valine | 0.73 g | |
| Histidine | 0.32 g | |
| Fat | 16.2 g | |
| Monounsaturated | 4.2 g | |
| Polyunsaturated | 0.78 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.57 g | |
| Saturated | 9.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 45.9 mg | |
| Calcium | 109 mg | 11% |
| Copper | 0.22 mg | 24% |
| Iron | 1.3 mg | 7% |
| Magnesium | 36.5 mg | 12% |
| Manganese | 0.49 mg | 27% |
| Phosphorus | 203 mg | 29% |
| Potassium | 623 mg | 13% |
| Selenium | 11.5 µg | 21% |
| Sodium | 652 mg | |
| Zinc | 0.83 mg | 10% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.24 mg | 22% |
| Niacin (vitamin B3) | 1.9 mg | 14% |
| Pantothenic acid (vitamin B5) | 0.77 mg | 15% |
| Pyridoxine (vitamin B6) | 0.53 mg | 41% |
| Folate (vitamin B9) | 54.9 µg | 14% |
| Cobalamin (vitamin B12) | 0.37 µg | 15% |
| Choline | 33.9 mg | 8% |
| Vitamin A | 201 µg | 29% |
| Vitamin C | 136 mg | 182% |
| Vitamin D (D2 + D3) | 2.4 IU | 0% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 20.7 µg | 23% |
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
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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