Chickpea and Quinoa Stuffed Peppers
 |
print the page |  |
email the page |  |
|
||
 |
 |
 |
 |
 |
 |
 |
 |
|
Makes: 4 portions
Preparation Time: 20 mins
Cooking Time: 30 mins
Ingredients
4 large red or green peppers (capsicums)
1/2 cup cooked chickpeas
1 cup quinoa, rinsed
1/2 cup diced red pepper
2 cups chicken stock (can substitute with vegetable stock instead)
1 medium red (Spanish) onion, finely chopped
1/4 cup carrot, finely sliced
1/2 cup eggplant, diced
1 large tomato, sliced thickly into 4 slices
2 large cloves garlic, finely chopped
2 Tbsp parsley, finely chopped
2 Tbsp oregano, finely chopped
2 Tbsp thyme, finely chopped
2 Tbsp extra virgin cold pressed olive oil
4 large bay leaves
Salt and pepper to taste
Method
1. Heat the olive oil in a large pan over medium heat.
2. Add the onion and garlic and saute for about 2 minutes, or until the garlic and onions are starting to get golden brown.
3. Add the diced peppers, eggplant and carrots and saute for a further 5 minutes.
4. Add the quinoa and saute for another 1-2 minutes.
5. Add the chicken stock (or vegetable stock) and bring the mixture to a boil, uncovered.
6. Reduce the heat, cover with a lid and simmer for about 15 minutes, or until the quinoa has cooked through and absorbed the stock.
7. Add the chickpeas, herbs, salt and pepper to the quinoa mixture and mix through well.
8. Slice the top of each of the peppers (capsicums) and remove all the seeds from the inside.
9. Add a bay leaf to the inside of each pepper.
10. Add a spoonful at a time of the quinoa and chickpea mixture to the pepper until they are full.
11. As each pepper is filled, add it upright into a oven-proof dish.
12. Fill each pepper with a little bit of water.
13. Top each pepper with the tomato slice
14. Cover the peppers with foil and bake for about 25-30 minutes in a medium oven (200°C) until the peppers are soft.
15. Serve each pepper with a leafy green salad on the side.
This vegetarian/vegan recipe is very easy to prepare and is very high in dietary fibre, very low in fat and is full of antioxidants, vitamins and minerals.
Nutrition Information
| Amount | % Daily Value |
|
| Calories | 226 | 11.3% |
| Calories from fat | 18 | 8.0% |
| Total fat | 5.0 g | 7.5% |
| Saturated fat | 1.0 g | 4.6% |
| Cholesterol | 0 mg | 0% |
| Sodium | 292 mg | 12.2% |
| Carbohydrate | 46 g | 20.4% |
| Dietary fibre | 10 g | 33.3% |
| Sugars | 8.1 g | n/a |
| Protein | 10.0 g | 6.8% |
