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Peperonata (stewed peppers)
This vegetable dish is found throughout Italy and makes a good starter or accompaniment.
What you need
- 60 ml olive oil
- 2 large onions, peeled and sliced
- 2 cloves garlic, peeled and crushed
- 2 green peppers, halved, cored, de-seeded and quartered
- 2 yellow peppers, halved, cored, de-seeded and quartered
- 2 red peppers, halved, cored, de-seeded and quartered
- 350 g plum tomatoes, peeled, halved, de-seeded and quartered
- 3 tsp balsamic vinegar
- 12 pitted black olives
- seasoning
Method
Heat the oil in a large pan. Add the onion and garlic. Fry for 5-10 min until softened.
Add the prepared peppers to the pan. Fry for 10-15 min, stirring frequently until softened.
Add the tomatoes to the pan. Cook for 10 min.
Stir in the vinegar, olives and seasoning. Heat through for 1 min.
Serve hot or cold.
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Preparation 30 minutes Cook 26 minutes Total 56 minutes -
Energy 204 kcal/serving Fat 5.39 g/serving Carbohydrates 65.70 g/serving Glycaemic Index 5 Glycaemic Load 0.87 
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 856 | 297 | 10475 | 8350 |
| Energy (kcal) | 204 | 71.1 | 2500 | 2000 |
| Protein (g) | 2.62 | 0.91 | ||
| Carbohydrate (g) | 17.1 | 5.95 | 345 | 275 |
| Fat (g) | 15.5 | 5.39 | 95 | 70 |
| Fat (saturated) (g) | 2.10 | 0.73 | ||
| Fibre (g) | 3.99 | 1.38 | ||
| Sodium (mg) | 127 | 44.4 | ||
| Salt (equivalent) (g) | 0.32 | 0.11 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 308 | 106 | 800 |
| Vitamin B-12 (µg) | 0.00 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.41 | 0.14 | 2 |
| Vitamin C (mg) | 232 | 80.6 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 2.96 | 1.03 | 10 |
| Zinc (mg) | 0.39 | 0.14 | 15 |
| Calcium (mg) | 39.5 | 13.7 | 800 |
| Folate (mcg) | 51.6 | 17.9 | 200 |
| Iron (mg) | 1.62 | 0.56 | 14 |
| Magnesium (mg) | 29.4 | 10.2 | 300 |
| Niacin (mg) | 1.52 | 0.53 | 18 |
| Pantothenic acid (mg) | 0.42 | 0.15 | 6 |
| Riboflavin (mg) | 0.09 | 0.03 | 1.6 |
| Phosphorous (mg) | 64.9 | 22.6 | 800 |
| Thiamin (mg) | 0.14 | 0.05 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
- Vegan
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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