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Recipe Category / Stews

Stuffed vegetables with seafood and bulgur

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Stuffed vegetables with seafood and bulgur

Method

  • Preheat the oven to 180°C (350° F) set to fan.
  • Use a knife to cut a 0.5-1 cm “lid” on the bottom side of each tomato.
  • Use a spoon to add the flesh of the tomatoes into a bowl, making sure you do not accidentally prick them as the stuffing will leak during baking.
  • Carefully cut the top part of the peppers with a knife and remove their seeds and white parts.
  • Heat 50 g of olive oil in a pot over medium heat.
  • Finely chop the onion, the fennel bulb, the carrot, the garlic, and sauté them for 3-4 minutes until they are lightly caramelized.
  • Cut the shrimps into irregular pieces, the squid into thin rounds, and the mussel meat in half.
  • Add the seafood to the pot and keep sauteing for 2 minutes, stirring with a wooden spoon. 
  • Add the bulgur wheat and keep sauteing for 2 more minutes, stirring constantly.
  • Deglaze the pot with the wine and add 400 g water and the flesh of the tomatoes as well.
  • Add salt, pepper, the thyme, and simmer for 15 minutes until the bulgur is almost ready and the whole moisture is evaporated.
  • Remove the pot from the heat and add the parsley, lemon zest, and chili flakes.
  • Season the tomatoes and peppers with salt and pepper, and drizzle them with 50 g olive oil. 
  • Stuff the peppers and the tomatoes with the mixture and transfer them to a 25x35 cm baking pan.
  • In a bowl mix with a fork 100 g water, the tomato paste, 50 g of olive oil, and pour them over the stuffed vegetables.
  • Season with salt and pepper, and bake in the oven for 40-50 minutes until the tomatoes and the peppers are tender.
  • Take the stuffed vegetables out of the oven and serve.
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Nutritional
Chart

Nutrition information per portion

331
Calories (kcal)
17 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

16.0
Total Fat (g)
23 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

2.4
Saturated Fat (g)
12 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

27.0
Total Carbs (g)
10 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

7.9
Sugars (g)
9 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

16.0
Protein (g)
32 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

5.4
Fibre (g)
22 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.66
Sodium (g)
11 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo

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