Stuffed spring capsicums

Serves: 2
Time to make: 40 mins

Total cost: $ 13.80 / $ 6.90 per serve

(at time of publication)

Ingredients

½ cup freekeh, brown rice or farro
spray oil
1 clove garlic, finely chopped
½ red onion, thinly sliced
½ 400g can no-added-salt brown lentils, drained
1 cup cherry tomatoes, halved
2 cups rocketarugulaX leaves
2 red capsicums, halved lengthwise and cores removed
2 tablespoons grated parmesan
2 cups salad leaves, dressed with 1 tablespoon olive oil and 1 tablespoon red wine vinegar
fresh herbs, eg, thyme, basil or parsley, to garnish (optional)

Instructions

1 Preheat oven to 200°C. Cook freekeh, rice or farro according to packet instructions.

2 Spray a pan with oil and set over a medium heat. Add garlic and onion and cook, stirring, for 5 minutes. Add lentils, tomatoes and rocket leaves and stir to combine and warm through.

3 Once grain is cooked, add to pan and combine well. Spoon mixture into capsicum halves, reserving any extra filling. Sprinkle with parmesan. Bake in oven for 15-20 minutes, until capsicum is soft and cheese is golden. Serve with dressed salad and garnish with parsley or basil, if desired.

Nutrition Info (per serve)

Kilojoules 1810kJ

Calories 432cal

Protein 17g

Total fat 15g

–Saturated fat 3g

Carbohydrates 55g

–Sugars 14g

Dietary fibre 14g

Sodium 150mg

Calcium 220mg

Iron 7.5mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.