Not only does the capsicum provide a convenient, tasty vessel for this plant-based dinner, it also adds plenty of vitamin C and valuable antioxidants to help support a healthy immune system. Red and yellow capsicums are two of the richest sources of vitamin C, with a whole capsicum providing over 250% of the RDI for the nutrient for an Australian adult. Serve with a side of leafy greens and top with fresh avocado to add vitamin E – an essential nutrient for regulating immune function.
Vegetarian suitable, Nut Free, Gluten Free
- ¾ cup quinoa, rinsed
- 1 tbsp extra virgin olive oil
- 1 small red onion, diced
- 2 tsp ground cumin
- ½ tsp ground chilli
- 400g can red kidney beans, rinsed & drained
- 400g can diced tomatoes
- ¾ cup grated cheddar cheese
- 1 cup fresh coriander, finely diced
- 4 medium capsicums, assorted colours
- 2 cups leafy salad greens
- 1 avocado, diced
- 1 lime, cut into wedges
How to make
1. Pre-heat oven to 200°C/180°C fan-forced. Line a medium oven-safe dish with baking paper and set aside. Cook quinoa in a saucepan of 1 ½ cups of water for 10 minutes, remove from heat, drain and set aside.
2. Heat olive oil in a large frying pan over medium heat. Add onion and cook for 3 minutes or until soft. Add cumin and coriander, cook, stirring for 1 minute or until fragrant. Add the red kidney beans and canned tomatoes, stir well and season with salt and pepper. Add in cooked quinoa, half the grated cheese and half the coriander. Mix and remove the pan from heat.
3. Carefully cut tops off all four capsicums, reserving the tops and scooping out the seeds. Place the capsicums on the lined baking dish and divide mixture between the four. Top with the remaining grated cheese, add tops and spray lightly with oil. Bake for 20 minutes or until capsicums are tender.
4. Serve capsicums with a side of leafy greens. Top with avocado, remaining coriander and serve with lime wedges.
Leftover stuffed capsicums can be stored in the refrigerator in an airtight container for up to two days.
- sugars, total
- saturated fat
| 17.6 g