Stuffed Bell Peppers

Ingredients (For 1 Serving - Approx. 2 Stuffed Bell Peppers):

For the Bell Peppers:

• Bell peppers (capsicum): 2 medium (any color, tops removed, seeds cleaned)

For the Filling:

• Cooked quinoa, rice, or cooked millet: 1/4 cup (50 g)

• Cooked black beans: 1/4 cup (50 g)

• Onion: 1 small, finely chopped

• Tomato: 1 small, finely chopped

• Garlic: 2 cloves, minced

• Spinach: 1/2 cup, finely chopped

• Corn kernels: 2 tbsp (optional)

• Paprika: 1/4 tsp

• Cumin powder: 1/2 tsp

• Chili powder: 1/4 tsp (optional)

• Salt: To taste

• Lemon juice: 1 tsp (optional, for tanginess)

• Fresh coriander or parsley: 1 tbsp, chopped (for garnish)

Method:

1. Prepare the Bell Peppers:

   • Wash the bell peppers, remove the tops, and clean out the seeds. Set aside.

2. Make the Filling:

   • Heat a non-stick or ceramic pan on medium heat. Add minced garlic and dry sauté for 1-2 minutes, adding a splash of water if needed to prevent sticking.

   • Add chopped onions and cook until translucent.

   • Stir in the chopped tomatoes, spinach, and corn kernels (if using), and cook until the spinach wilts and tomatoes soften.

   • Add the cooked quinoa (or rice/cooked millet),  black beans, paprika, cumin powder, chili powder, and salt. Mix well and cook for 2-3 minutes.

   • Finish with a splash of lemon juice and fresh coriander or parsley.

3. Stuff the Bell Peppers:

   • Fill the hollowed-out bell peppers with the prepared filling. Pack them tightly.

4. Bake the Bell Peppers:

   • Preheat your oven to 200°C (400°F).

   • Place the stuffed bell peppers upright in a baking dish. Add 2-3 tbsp of water to the bottom of the dish to prevent drying.

   • Cover the dish with foil and bake for 25-30 minutes, or until the peppers are tender but still hold their shape.

5. Serve:

   • Garnish with fresh herbs and serve hot as a main course or side dish.

Nutritional Information (Per Serving - 2 Stuffed Bell Peppers):

• Calories: 200 kcal

• Carbohydrates: 36 g

• Protein: 8 g

• Fat: 1 g