Roast Capsicums stuffed with Rice, Quinoa and Lentils

Roast Capsicum w/ Rice and Quinoa
Posted in: ,
Prep: 10 min
Cook: 40 min
Dietary: ,
Serves:
6
Cost: $

Ingredients

  • 6 capsicums halved lenthwise, seeded
  • olive oil spray
  • 6 garlic cloves thinly sliced
  • 1 cup basmati rice
  • 1 cup quinoa
  • 1 cup lentils
  • 1/3 cup currants
  • 1/4 cup white wine vinegar
  • 1/2 lemon juiced
  • 1/2 teaspoon ground cumin
  • 1/4 cup parsley roughly chopped
  • 1/4 cup extra virgin olive oil
  • 100 grams reduced fat feta crumbled

Directions

  1. Preheat oven to 220°C
  2. Place capsicum, cut side up, in a roasting pan. Scatter with a third of the garlic and spray lightly with oil. Roast for 30 minutes or until tender. Remove from oven and set aside
  3. Meanwhile, place rice and quinoa in a bowl, cover with cold water and set aside to soak for 15 minutes. Drain and set aside
  4. While quinoa and rice are soaking, boil lentils in a saucepan of water for approx 15 minutes
  5. Add quinoa, rice and remaining garlic to the saucepan of lentils. Boil for a further 15 minutes. Drain and transfer to a large bowl
  6. To this bowl add currants, vinegar, lemon juice, cumin, parsley and remaining oil, and stir until well combined
  7. Fill roasted capsicum halves with stuffing mixture. Sprinkle with crumbled feta and return to the oven for 5 minutes or until feta is slightly golden in colour. Serve immediately

Serves in 1 portion

  • Vegetables2 2/3
  • Fruit2/3
  • Cereals2
  • Lean meat or Alternatives1/3
  • Dairy1/2
  • Unsaturated Spreads/Oils2

What was swapped?

Regular feta cheese was swapped for reduced fat feta cheese

This recipe contains less added oil compared to traditional stuffed capsicum recipes

Tips

This recipe can be served as a main meal or a side dish

For another recipe containing quinoa, try Quinoa Porridge with Honey, Sunflower Seeds and Kiwi Fruit

Leave a Reply

Your email address will not be published. Required fields are marked *

Please type the characters of this captcha image in the input box

Please type the characters of this captcha image in the input box

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>