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Source of protein and vitamin C
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Pepper, tomato and curd cheese sauté (180 g) has 211 calories. That works out to 117 calories per 100 g. It contains 9.4 g of carbs, 16.4 g of protein, 12.1 g of fat and 2.3 g of fiber. Its 75.6 mg of Vitamin C covers 84% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
211
KCAL / 180G
Carbs
9.4g
· 3% DV
Protein
16.4g
· 33% DV
Fat
12.1g
· 16% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 31% · Fat 51%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 211 kcal | |
| Total fat | 12.1 g | 16% |
| Saturated fat | 3.69 g | 18% |
| Trans fat | 0.09 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 9.4 g | 3% |
| Fiber | 2.3 g | 8% |
| Protein | 16.4 g | 33% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 211 kcal |
| 1 tablespoon (small) | 20 g | 23 kcal |
| 1 piece (small) | 50 g | 59 kcal |
| 100 g | 100 g | 117 kcal |
| 2 piece (double) | 100 g | 117 kcal |
| 1 cup (small) | 120 g | 140 kcal |
| 1 serving (large) | 250 g | 293 kcal |
| 1 serving (extra large) | 350 g | 410 kcal |
Calculated from 117 calories per 100 g.
Pepper, tomato and curd cheese sauté is a Turkish-style pan-cooked dish made by sautéing peppers and tomatoes, then stirring in lor, a mild Turkish curd cheese. It can be served as a simple breakfast or a light meal.
Cook sliced peppers in a little oil until softened, then add chopped tomatoes and let their liquid reduce. Stir in the curd cheese near the end and warm it through. Adding the cheese after the tomatoes thicken helps keep the sauté from turning watery.
No. Menemen is built around eggs cooked with tomatoes and peppers, while Pepper, tomato and curd cheese sauté features curd cheese instead. You can add eggs to the sauté, but they are not essential to it.
Yes, eggs are an optional addition to Pepper, tomato and curd cheese sauté. Cook the peppers and tomatoes first, add the eggs and scramble them to your preferred texture, then stir in the curd cheese toward the end.
Mild green peppers work well in Pepper, tomato and curd cheese sauté, while sweeter peppers give it a less sharp flavor. You can combine green and red peppers; slice them evenly so they soften at roughly the same rate.
Let the tomatoes cook uncovered until most of their liquid has evaporated before adding the curd cheese. A wide pan helps moisture escape, and stirring in the cheese only at the end keeps the finished sauté from becoming too soft.
Serve Pepper, tomato and curd cheese sauté with crusty bread, flatbread or olives for breakfast. As part of a larger meal, it also pairs well with a fresh salad or bulgur; it is usually served warm.
Yes, cottage cheese can stand in for the curd cheese in Pepper, tomato and curd cheese sauté, though its texture is lumpier and may release more liquid. Drain it first, then add it near the end of cooking.
Pepper, tomato and curd cheese sauté keeps in a covered container in the refrigerator for about 3 days. Refrigerate it promptly after cooking and reheat only the portion you plan to eat.
Yes, but freezing may make the tomatoes and curd cheese softer and more watery after thawing. Freeze it in airtight portions, thaw it in the refrigerator, and reheat it in a pan to help excess liquid evaporate.
Vitamins
Vitamin C
75.6mg · 84% DV
B2
0.34mg · 26% DV
B12
0.58µg · 24% DV
B6
0.34mg · 20% DV
Minerals
Phosphorus
261mg · 37% DV
Calcium
266mg · 27% DV
Selenium
13µg · 24% DV
Sodium
378mg · 16% DV
Potassium ⭐
414mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 211 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Pepper, tomato and curd cheese sauté is a simple Turkish home-style dish: chopped peppers and tomatoes are softened in a pan, then folded together with lor, a mild, fresh Turkish curd cheese. Some cooks add onion or spices, but the dish is often kept uncomplicated so the vegetables’ sweetness and the cheese’s gentle tang come through.
Serve it warm with bread for breakfast or a light lunch, or alongside other small dishes. It offers protein from the curd cheese, while the peppers and tomatoes contribute vitamin C and some fibre. For a lighter pan, use just enough oil to soften the vegetables; fresh herbs or a crisp salad make an easy accompaniment.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
3.69g
MONOUNSATURATED
5.54g
POLYUNSATURATED
1.22g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.