Ortaggi estivi: i peperoni e le sue proprietà

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Ortaggi estivi peperoni proprietàRicchi di vitamine, Sali minerali e preziosi antiossidanti gli ortaggi sono un toccasana per la pelle, ma anche per la nostra salute. Vediamo insieme quali sono gli ortaggi estivi e le proprietà dei peperoni, una vera miniera di vitamina C e una buona fonte di potassio.

Ortaggi estivi

  • Asparagi
  • Aglio
  • Barbabietole
  • Bietole
  • Cavoli
  • Carote
  • Cicoria
  • Cetrioli
  • Cipolle (bianche, gialle e rosse)
  • Fagioli
  • Fagiolini
  • Fiori di zucca
  • Fave
  • Funghi (chiodini e porcini)
  • Indivia
  • Lattuga
  • Mais
  • Melanzane
  • Peperoni
  • Peperoncini piccanti
  • Patate
  • Pomodori
  • Porri
  • Prezzemolo
  • Ravanello
  • Scalogno
  • Sedano
  • Zucca
  • Zucchine

Peperoni: calorie e valori nutrizionali

  • Calorie: 24.50 kcal
  • Grassi: 0.22 g
  • Carboidrati: 5.36 g
  • Proteine: 0.98 g
  • Fibre: 1.57 g
  • Zuccheri: 3.30 g
  • Acqua: 93.02 g
  • Amido: 0.00 g
  • Ceneri: 0.41 g

Minerali

  • Calcio: 9.25 mg
  • Sodio: 3.50 mg
  • Fosforo: 21.75 mg
  • Potassio: 172.25 mg
  • Ferro: 0.46 mg
  • Magnesio: 10.50 mg
  • Zinco: 0.15 mg
  • Rame: 0.06 mg
  • Fluoro: 2.00 mcg
  • Manganese: 0.12 mg
  • Selenio: 0.15 mcg

Vitamine

  • Betaina: 0.10 mg
  • Vitamina A, IU: 1017.00 IU
  • Vitamina A, RAE: 50.75 mcg_RAE
  • Tiamina (Vit. B1): 0.05 mg
  • Riboflavina (Vit. B2): 0.04 mg
  • Niacina (Vit. B3): 0.93 mg
  • Acido Pantotenico (Vit. B5): 0.15 mg
  • Piridossina (Vit. B6): 0.21 mg
  • Folato alimentare: 24.00 mcg
  • Acido ascorbico (Vit. C): 112.57 mg
  • Alpha-tocoferolo (Vit. E): 0.98 mg
  • Fillochinone (Vit. K): 6.15 mcg
  • Colina totale (Vit. J): 5.55 mg
  • Carotene, beta: 650.67 mcg
  • Carotene, alfa: 20.50 mcg
  • Criptoxantina, beta: 248.50 mcg
  • Luteina + zeaxantina: 196.00 mcg
  • Tocoferolo beta: 0.03 mg
  • Tocoferolo gamma: 0.07 mg

Grassi

  • Acidi grassi, monoinsaturi: 0.01 g
  • Acidi grassi, polinsaturi: 0.08 g
  • Acidi grassi, saturi: 0.04 g
  • Fitosteroli: 9.00 mg

Amminoacidi

  • Acido aspartico: 0.20 g
  • Acido glutammico: 0.17 g
  • Alanina: 0.04 g
  • Arginina: 0.04 g
  • Cisteina: 0.02 g
  • Fenilalanina: 0.05 g
  • Glicina: 0.03 g
  • Isoleucina: 0.03 g
  • Istidina: 0.02 g
  • Leucina: 0.04 g
  • Lisina: 0.04 g
  • Metionina: 0.01 g
  • Prolina: 0.03 g
  • Serina: 0.05 g
  • Tirosina: 0.02 g
  • Treonina: 0.04 g
  • Triptofano: 0.01 g
  • Valina: 0.04 g

Zuccheri

  • Destrosio: 1.55 g
  • Fruttosio: 1.69 g
  • Saccarosio: 0.05 g

Peperoni: proprietà

I peperoni, come la gran parte degli ortaggi e delle verdure più in generale, hanno un contenuto di acqua molto elevato. Contengono pochissime calorie e una buona quantità di fibre, principalmente pectine e cellulosa, che favoriscono la regolarità intestinale. I peperoni sono particolarmente ricchi di vitamina C, sono perciò un potente antiossidante, in grado di contrastare l’invecchiamento precoce, ma anche di prevenire tumori e malattie cardiovascolari. Elevato è anche il contenuto di potassio, che conferisce a questi ortaggi ottime proprietà diuretiche.

Esistono molte varietà di peperoni (di Nocera, Cuneo, Capriglio, Senise, Pontecorvo, ecc.) e non a caso l’Italia resta uno dei maggiori produttori al mondo. Sono ortaggi particolarmente versatili in cucina e si prestano a tante ricette. L’importante, al di là della varietà, è consumarli!

Peperoni: ricette

Peperoni ripieni con tofu e pomodori

Ingredienti

(dosi per 4 persone)

  • 2 peperoni grandi
  • 400 g di tofu fresco
  • Lattughino
  • 3 pomodori da insalata
  • Una manciata di olive taggiasche
  • 1 cetriolo
  • 1 cipolla rossa di Tropea
  • Olio extravergine di oliva q.b.
  • Un pizzico di sale
  • Origano

Preparazione

  1. Fate grigliare 2 peperoni in forno a 200°C per 30 minuti circa.
  2. Nel frattempo tagliate finemente il tofu, i pomodori a cubetti, i cetrioli, la cipolla rossa e l’insalata.
  3. In una ciotola mescolate tutti gli ingredienti e aggiungete un filo d’olio, un pizzico di sale e l’origano.
  4. Farcite i peperoni e voilà, pronti da mangiare. Potete guarnire con qualche foglia di basilico.

Budino salato di peperoni

(ricetta di Pan con l’olio)

Ingredienti

(per 2 bicchierini)

  • 200 g di peperoni rossi
  • 200 g di peperoni gialli
  • 6 g di gelatina in fogli
  • Sale
  • Origano

Per decorare

  • Capperi
  • Acciughe

Preparazione

  1. Lavate bene i peperoni e fateli grigliare in forno a 200°C.
  2. Spellateli e frullate quelli rossi. Aggiungete un pizzico di sale e di origano.
  3. Scaldate i peperoni e aggiungete 3 g di gelatina precedentemente fatta ammollare.
  4. Mescolate bene e dividete il composto in 2 bicchierini. Mettete in frigo per qualche ora per solidificare.
  5. Seguite la stessa procedura per i peperoni gialli e mettete in frigo a far rapprendere.
  6. Decorate il tutto con capperi e acciughe.

Photo Credit| Thinkstock

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