Stuffed spring capsicums
These vegetarian capsicums are packed full of flavour and can be made gluten-free or vegan if desired.
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 rocket 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.
Variations
Make it gluten free: Use brown rice instead of freekeh or farro.
Make it vegan: Use Angel Food parmesan
HFG tip
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.
Nutrition Info (per serve)
-
Calories 432cal
-
Kilojoules 1810kJ
-
Protein 17g
-
Total fat 15g
-
–Saturated fat 3g
-
Carbohydrates 55g
-
–Sugars 14g
-
Dietary fibre 14g
-
Sodium 150mg
-
Calcium 220mg
-
Iron 7.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
Photographer: Bryce Carleton
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
