Recipes · French · Main Courses
Piperade
One serving has 324 kcal and 16 g protein, and at least a fifth of a woman's daily need of vitamin C (225%), choline (73%), selenium (58%), pyridoxine (56%), riboflavin (53%) and vitamin A (49%). Ready in 35 minutes.
- Preparation: 10 min
- Cooking: 25 min
- Makes: 1 serving (398 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free, Dairy-free, Low carb
- Contains: egg
Ingredients
- 80 g Bell pepper, red, raw
- 60 g Bell pepper, green, raw
- 40 g Onions, raw
- 5 g Garlic, raw
- 100 g Tomatoes, raw
- 12 g Olive oil
- 100 g Eggs, whole, raw
- 0.6 g Salt
- 0.2 g Black pepper
- 0.1 g Cayenne pepper
Method
- Soften the onion and garlic in the olive oil, then add the sliced peppers and cook for 10-12 minutes until tender.
- Add the chopped tomatoes and a pinch of cayenne, and simmer for 10-15 minutes until it collapses into a thick, jammy base.
- Season with the salt and pepper.
- Beat the eggs and stir them into the hot pepper mixture, cooking gently and stirring until just set, like soft scrambled eggs; don't overcook.
- Serve immediately, warm, with bread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 324 kcal | 15% |
| Carbohydrates | 17.8 g | |
| Water | 339 mL | |
| Fiber | 4.8 g | 16% |
| Protein | 15.5 g | 32% |
| Tryptophan | 0.2 g | |
| Threonine | 0.65 g | |
| Isoleucine | 0.74 g | |
| Leucine | 1.2 g | |
| Lysine | 1 g | |
| Methionine | 0.4 g | |
| Cystine | 0.31 g | |
| Phenylalanine | 0.82 g | |
| Tyrosine | 0.54 g | |
| Valine | 0.95 g | |
| Histidine | 0.35 g | |
| Fat | 22.1 g | |
| Monounsaturated | 12.5 g | |
| Polyunsaturated | 3.5 g | |
| Docosahexaenoic Acid (DHA) | 0.06 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.9 g | |
| Saturated | 4.9 g | |
| Trans-Fats | 0.04 g | |
| Cholesterol | 372 mg | |
| Calcium | 97.2 mg | 10% |
| Copper | 0.22 mg | 24% |
| Iron | 2.8 mg | 16% |
| Magnesium | 44.4 mg | 14% |
| Manganese | 0.47 mg | 26% |
| Phosphorus | 275 mg | 39% |
| Potassium | 732 mg | 16% |
| Selenium | 31.7 µg | 58% |
| Sodium | 387 mg | |
| Zinc | 1.9 mg | 23% |
| Thiamin (vitamin B1) | 0.18 mg | 16% |
| Riboflavin (vitamin B2) | 0.58 mg | 53% |
| Niacin (vitamin B3) | 1.8 mg | 13% |
| Pantothenic acid (vitamin B5) | 2 mg | 40% |
| Pyridoxine (vitamin B6) | 0.73 mg | 56% |
| Folate (vitamin B9) | 113 µg | 28% |
| Cobalamin (vitamin B12) | 0.89 µg | 37% |
| Choline | 312 mg | 73% |
| Vitamin A | 341 µg | 49% |
| Vitamin C | 169 mg | 225% |
| Vitamin D (D2 + D3) | 82 IU | 14% |
| Vitamin E | 4.8 mg | 32% |
| Vitamin K | 24.4 µg | 27% |
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
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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