Recipes · Bulgarian · Dips and Spreads
Lyutenitsa
One serving has 148 kcal and 2 g protein, and at least a fifth of a woman's daily need of vitamin C (217%), pyridoxine (35%), vitamin K (32%), vitamin A (31%) and vitamin E (20%). Ready in 50 minutes.
- Preparation: 15 min
- Cooking: 35 min
- Makes: 1 serving (198 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
Ingredients
- 120 g Bell pepper, red, raw
- 60 g Tomatoes, raw
- 4 g Garlic, raw
- 10 g Vegetable oil
- 3 g Sugar
- 1 g Salt
Method
- Roast the red peppers and tomatoes under a hot broiler or over a flame until the skins blister and char.
- Peel off the skins, remove the pepper seeds, and finely chop or blend the flesh with the garlic.
- Simmer the mixture with the oil, sugar and salt in a pot for 25-30 minutes, stirring often, until thick and jam-like.
- Taste and adjust the salt and sugar, then simmer for 5 more minutes.
- Cool completely before spooning into a jar; serve as a spread or relish.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 148 kcal | 7% |
| Carbohydrates | 13.9 g | |
| Water | 170 mL | |
| Fiber | 3.3 g | 11% |
| Protein | 2 g | 4% |
| Tryptophan | 0.02 g | |
| Threonine | 0.07 g | |
| Isoleucine | 0.04 g | |
| Leucine | 0.07 g | |
| Lysine | 0.07 g | |
| Methionine | 0.01 g | |
| Cystine | 0.03 g | |
| Phenylalanine | 0.08 g | |
| Tyrosine | 0.02 g | |
| Valine | 0.06 g | |
| Histidine | 0.03 g | |
| Fat | 10.5 g | |
| Monounsaturated | 2.3 g | |
| Polyunsaturated | 6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.2 g | |
| Saturated | 1.6 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 0 mg | |
| Calcium | 21.9 mg | 2% |
| Copper | 0.07 mg | 8% |
| Iron | 0.75 mg | 4% |
| Magnesium | 22 mg | 7% |
| Manganese | 0.27 mg | 15% |
| Phosphorus | 51.7 mg | 7% |
| Potassium | 412 mg | 9% |
| Selenium | 0.71 µg | 1% |
| Sodium | 396 mg | |
| Zinc | 0.45 mg | 6% |
| Thiamin (vitamin B1) | 0.1 mg | 9% |
| Riboflavin (vitamin B2) | 0.12 mg | 11% |
| Niacin (vitamin B3) | 1.6 mg | 11% |
| Pantothenic acid (vitamin B5) | 0.46 mg | 9% |
| Pyridoxine (vitamin B6) | 0.45 mg | 35% |
| Folate (vitamin B9) | 64.3 µg | 16% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 11.7 mg | 3% |
| Vitamin A | 214 µg | 31% |
| Vitamin C | 163 mg | 217% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 29.1 µg | 32% |
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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