• med fat 8.05g 8.05%
  • low sat fat 1.11g 1.11%
  • low salt 23.38mg 0.02%
  • low sugar 3.44g 3.44%
*As guideline of daily recommended intake per 100g

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Ingredients:

Cooking method:

  1. Cut grilled or roasted capsicums in half, remove seeds and peel away fine skin (see below for instructions on removing skin).
  2. Slice peeled capsicums into strips and place in a shallow dish.
  3. Combine garlic, oil and vinegar and mix.  Pour over capsicum and lightly toss.
  4. Sprinkle capers on top, cover and refrigerate for at least 2 hours to allow flavours to develop.
  5. Can be served either cold or warm.
  6. To serve warm, place capsicums in a moderate oven (160°C/320°F) for 6 to 8 minutes or microwave on medium for 2 minutes.

Three ways to skin capsicums:

  1. Cut capsicum in half, remove seeds and place cut-side down under a hot griller, until skin blackens; or
  2. Impale whole capsicum on a long fork and hold over a gas flame, turning often, until skin blisters and blackens; or
  3. Preheat oven to 200°C.Place whole capsicum on oven shelf and roast for about 20 minutes or until skin begins to blister.
  4. In all cases, place blistered or blackened capsicums into a paper bag, close bag, and leave for 10 minutes. When opening the bag, take care not to burn yourself.
  5. Gently peel off skin.

Nutritional information:

Average quantity per Serving
Average quantity per 100g
Weight (g)
92.57g
100.00g
Energy (kJ)
363.60kJ
392.80kJ
Protein (g)
1.31g
1.41g
Total fat (g)
7.45g
8.05g
- Saturated fat (g)
1.03g
1.11g
- Polyunsaturated fat (g)
0.68g
0.73g
- Monounsaturated fat (g)
5.28g
5.70g
Cholesterol (mg)
0.00mg
0.00mg
Carbohydrate-available (g)
3.40g
3.67g
CarbohydrateSE (g)
3.40g
3.67g
- Sugars (g)
3.19g
3.44g
Water (g)
77.80g
84.04g
Dietary fibre (g)
1.03g
1.11g
Thiamin (mg)
0.03mg
0.03mg
Riboflavin (mg)
0.04mg
0.04mg
Niacin (mg)
0.75mg
0.81mg
Niacin equivalents (mg)
0.97mg
1.05mg
Vitamin C (mg)
125.19mg
135.24mg
Total folate (ug)
14.20ug
15.34ug
Total vitamin A equivalents (ug)
184.28ug
199.07ug
Retinol (ug)
0.00ug
0.00ug
Beta carotene equivalents (ug)
1083.50ug
1170.49ug
Sodium (mg)
21.64mg
23.38mg
Potassium (mg)
137.23mg
148.25mg
Magnesium (mg)
1.88mg
2.03mg
Calcium (mg)
3.54mg
3.82mg
Phosphorus (mg)
26.66mg
28.80mg
Iron (mg)
0.24mg
0.26mg
Zinc (mg)
0.30mg
0.32mg

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This page has been produced in consultation with and approved by: Gut Foundation Research Institute

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