Stuffed spring capsicums

Serves: 2
Time to make: 40 mins

Total cost: $ 13.80 / $ 6.90 per serve

(at time of publication)

Ingredients
Nutrition Info.(per serve)

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)

Nutrition Info

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

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.

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