Recipes · Italian · Side Dishes
Peperonata
One serving has 250 kcal and 4 g protein, and at least a fifth of a woman's daily need of vitamin C (385%), pyridoxine (68%), thiamin (58%), vitamin A (39%), vitamin E (36%) and vitamin K (29%). Ready in 35 minutes.
- Preparation: 10 min
- Cooking: 25 min
- Makes: 1 serving (436 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: sulphite
Ingredients
- 150 g Bell pepper, red, raw
- 100 g Bell pepper, green, raw
- 80 g Onions, raw
- 80 g Tomatoes, canned, diced
- 15 g Olive oil
- 3 g Garlic, raw
- 5 g Vinegar, red wine
- 2 g Sugar
- 1 g Salt
Method
- Slice the onion and both bell peppers into strips.
- Warm the olive oil in a wide pan over medium-low heat, add the onion and cook 5 minutes until soft.
- Add the peppers and garlic and cook, stirring often, for 10 minutes until they start to soften and lightly char at the edges.
- Stir in the diced tomatoes, vinegar, sugar and salt, then cover and simmer over low heat for 20-25 minutes, stirring occasionally, until the peppers are silky and tender.
- Uncover for the last 5 minutes to let any excess liquid boil off. Serve warm or at room temperature.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 250 kcal | 12% |
| Carbohydrates | 26.9 g | |
| Water | 386 mL | |
| Fiber | 7.8 g | 26% |
| Protein | 4 g | 8% |
| Tryptophan | 0.05 g | |
| Threonine | 0.15 g | |
| Isoleucine | 0.09 g | |
| Leucine | 0.14 g | |
| Lysine | 0.15 g | |
| Methionine | 0.03 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.21 g | |
| Tyrosine | 0.05 g | |
| Valine | 0.12 g | |
| Histidine | 0.06 g | |
| Fat | 15.9 g | |
| Monounsaturated | 11 g | |
| Polyunsaturated | 2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.8 g | |
| Saturated | 2.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 71.4 mg | 7% |
| Copper | 0.17 mg | 19% |
| Iron | 1.8 mg | 10% |
| Magnesium | 45 mg | 15% |
| Manganese | 0.5 mg | 28% |
| Phosphorus | 101 mg | 14% |
| Potassium | 775 mg | 16% |
| Selenium | 1.6 µg | 3% |
| Sodium | 493 mg | |
| Zinc | 0.77 mg | 10% |
| Thiamin (vitamin B1) | 0.64 mg | 58% |
| Riboflavin (vitamin B2) | 0.22 mg | 20% |
| Niacin (vitamin B3) | 2.6 mg | 19% |
| Pantothenic acid (vitamin B5) | 0.78 mg | 16% |
| Pyridoxine (vitamin B6) | 0.88 mg | 68% |
| Folate (vitamin B9) | 101 µg | 25% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 24.6 mg | 6% |
| Vitamin A | 270 µg | 39% |
| Vitamin C | 289 mg | 385% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 5.4 mg | 36% |
| Vitamin K | 26.2 µg | 29% |
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
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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