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Glossy pieces of red and green pepper and softened tomato are mixed with pale white, crumbly curd cheese and served in a shallow dish.
●Low GI

Pepper, tomato and curd cheese sauté Calories

Source of protein and vitamin C

In season: Summer · Autumn

CALORIES · 100 G

117kcal

GI

25low

POTASSIUM · 100 G

230mg

FIBER · 100 G

1.3g

Quick answer

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.

Pepper, tomato and curd cheese sauté Nutrition Facts

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%

Pepper, tomato and curd cheese sauté nutrition facts table · 1 serving (medium) (180 g)

NutrientAmount% DV
Calories211 kcal
Total fat12.1 g16%
Saturated fat3.69 g18%
Trans fat0.09 g
Sodium378 mg16%
Total carbohydrate9.4 g3%
Fiber2.3 g8%
Protein16.4 g33%

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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How Many Calories in 1 Serving of Pepper, tomato and curd cheese sauté?

ServingAmountCalories
1 serving (medium)180 g211 kcal
1 tablespoon (small)20 g23 kcal
1 piece (small)50 g59 kcal
100 g100 g117 kcal
2 piece (double)100 g117 kcal
1 cup (small)120 g140 kcal
1 serving (large)250 g293 kcal
1 serving (extra large)350 g410 kcal

Calculated from 117 calories per 100 g.

Frequently Asked Questions About Pepper, tomato and curd cheese sauté

What is Pepper, tomato and curd cheese sauté?

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.

How do you make Pepper, tomato and curd cheese sauté?

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.

Is Pepper, tomato and curd cheese sauté the same as menemen?

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.

Can you add eggs to Pepper, tomato and curd cheese sauté?

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.

Which peppers work best in Pepper, tomato and curd cheese sauté?

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.

How do you stop Pepper, tomato and curd cheese sauté from becoming watery?

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.

What do you serve with Pepper, tomato and curd cheese sauté?

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.

Can cottage cheese replace the curd cheese in Pepper, tomato and curd cheese sauté?

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.

How long does Pepper, tomato and curd cheese sauté keep in the fridge?

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.

Can you freeze Pepper, tomato and curd cheese sauté?

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.

Pepper, tomato and curd cheese sauté Vitamins & Minerals

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

Pepper, tomato and curd cheese sauté Glycemic Index

GLYCEMIC INDEX

25
Low
0 Low5570100

GLYCEMIC LOAD

1.8
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Pepper, tomato and curd cheese sauté

To burn the 211 calories in 1 serving (medium) (180 g):

🚶

52min

Walking (5 km/h)

🏃

22min

Running (8 km/h)

🚴

29min

Cycling

🏊

25min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Pepper, tomato and curd cheese sauté?

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.

How Nutritious Is Pepper, tomato and curd cheese sauté?

Nutrient density

High

72/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

48/ 100

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.

Is Pepper, tomato and curd cheese sauté Processed?

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.

Does Pepper, tomato and curd cheese sauté Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Pepper, tomato and curd cheese sauté Good For?

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

Pepper, tomato and curd cheese sauté Fat Profile

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.