Peppers filled with quinoa, tomato, onion and feta and baked until soft. Thirty-five minutes, mostly in the oven.
Quinoa is measured cooked; 150 g cooked is about 50 g dry.
- Ready in35 minutes
- Prep8 min
- Cook27 min
- Serves1
Ingredients
- 200 g peppers (bell)
- 150 g quinoa (cooked weight)
- 40 g feta cheese
- 80 g tomatoes (incl. cherry)
- 40 g onions
- 6 g olive oil
Method
- Heat the oven to 190 C (375 F). Halve the peppers lengthways and remove the seeds.
- Dice the onion and cook it in the olive oil for four minutes. Stir in the chopped tomatoes, the cooked quinoa, half the feta, salt and pepper.
- Fill the pepper halves with the quinoa, lay them in a dish, and crumble the rest of the feta over.
- Add a splash of water to the dish, cover with foil and bake for 20 minutes; uncover and bake five minutes more until the peppers are soft.
What this plate gives you
This is the lightest dinner in the library at 421 calories, a fifth of a 2,000-calorie day, and the lowest in protein at 15 g, from the quinoa and the feta. The peppers and quinoa give 10 g of fibre. It is a dinner for a day when lunch was the large meal, or a side to a piece of grilled chicken or fish, which takes it to a full plate of 45 g of protein. Bake the empty peppers for ten minutes before filling them, or they stay raw inside.
Swaps
- Chickpeas mixed into the filling: about 8 g more protein.
- Minced turkey browned into the filling: about 30 g more protein.
- Goat cheese for the feta: about the same numbers.
Keeping it
Cool it, refrigerate within two hours and eat within three to four days (the USDA FSIS leftovers rule). They reheat in the oven at 180 C in fifteen minutes.
