Dried Ancho Peppers: A Nutritional Powerhouse
Ancho peppers, the dried form of the poblano pepper, are not only a culinary staple in Mexican and Southwestern cuisines but also an excellent source of nutrients. Known for their deep, smoky flavor with mild heat, ancho peppers add complexity to various dishes, including sauces, stews, and salsas. But beyond their flavor profile, these peppers offer an impressive array of health benefits, thanks to their rich nutritional content.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 281 kcal |
| Protein | 11.86 g |
| Total Fat | 8.2 g |
| Saturated Fat | 0.82 g |
| Carbohydrates | 51.42 g |
| Fiber | 21.6 g |
| Sugar | 0.0 g |
| Calcium | 61 mg |
| Iron | 10.93 mg |
| Magnesium | 113 mg |
| Phosphorus | 201 mg |
| Potassium | 2411 mg |
| Sodium | 43 mg |
| Zinc | 1.42 mg |
| Copper | 0.508 mcg |
| Manganese | 1.279 mg |
| Selenium | 2.9 mcg |
| Vitamin C | 2 mg |
| Thiamin (B1) | 0.179 mg |
| Riboflavin (B2) | 2.255 mg |
| Niacin (B3) | 6.403 mg |
| Vitamin B6 | 3.535 mg |
| Folate | 69 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 1022 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Ancho peppers are naturally free from common allergens, making them suitable for most diets. However, it is essential to check for cross-contamination if you have severe food allergies or sensitivities.
Dietary Preferences
- Gluten-Free: Ancho peppers are naturally gluten-free.
- Vegan & Vegetarian-Friendly: Ancho peppers are plant-based and suitable for both vegan and vegetarian diets.
- Low-Sodium: With only 43 mg of sodium per 100g, ancho peppers are a great choice for those following a low-sodium diet.
- Low-Fat: Ancho peppers are low in fat, with only 8.2g per 100g, making them a healthy addition to a balanced diet.
- High in Fiber: The peppers are high in dietary fiber (21.6g per 100g), which is beneficial for digestive health.
Health Benefits
Ancho peppers provide an array of health benefits, thanks to their rich nutritional profile. Packed with fiber, they aid digestion and support heart health. They are also a good source of antioxidants, such as vitamin A and vitamin C, which can boost your immune system and protect your cells from oxidative stress. Ancho peppers are also high in iron, magnesium, and potassium, essential minerals that help regulate blood pressure, maintain healthy bones, and support muscle function.
The significant levels of vitamin B6 and niacin further promote healthy nerve function and support metabolic processes, ensuring your body efficiently uses the energy derived from food.
Culinary Uses
Ancho peppers are often used in their dried form to impart a smoky, earthy flavor to dishes. They can be rehydrated in warm water and pureed into sauces or salsas, or used whole in stews, chili, and braised meats. Their versatile nature makes them a great addition to vegetarian dishes, adding depth and richness without overpowering the flavors.
Conclusion
Dried ancho peppers are more than just a flavorful ingredient; they are packed with a host of nutrients that can contribute to a healthy diet. Rich in fiber, vitamins, and minerals, they are an excellent addition to a wide variety of dishes, from traditional Mexican cuisine to modern plant-based recipes. Whether you’re using them to add complexity to a dish or enjoying their health benefits, ancho peppers are a valuable, nutrient-rich food that can enhance both your meals and your well-being.
