It’s time for yummy healthy simple stuffed peppers
These stuffed peppers were a hit with my younger son so I will be making them regularly as it one way of making him eat foods such as quinea, bulgar, spinach and kidney beans disguised inside a lovely looking pepper. I was really pleased that this healthy recipe tasted great.
Ingredients for 4 servings
- 6 capsicums (Peppers)
- 2-3 tbls Olive Oil
- 2 cups of boiled and blended spinach
- 1 can (400gms) of kidney beans
- 2-3 tomatoes (optional)
- 1 onion
- 2-3 cloves of garlic minced through a garlic press
- 2 cups of pasatta
- ½ cup mixture of quinea and bulgur
- 2-3 green chillies (optional)
- ½ cup mozarella
- 1 tsp salt
- 1 tsp cumin seeds
- 1 tsp cumin powder
- 1 tsp chilli powder (optional)
- ½ tsp turmeric
1. Boil the spinach with one cup of water and blend it well. Chop the Onions as finely as possible. I use a mandoline slicer as it slices thin without creating a watery onion.
2. Heat 2 tablespoons of olive oil and add the cumin seeds. Once the seeds brown, add the sliced onions. Mince the garlic using a garlic press and add to the onions. Next add the spinach and allow to cook for a minute or two. Drain the juices from the kidney beans, wash them in cold water and add them to the spinach. Add the turmeric, salt, cumin powder, chilli powder, pasatta and if using fresh green chillies , add them too- to the mixture and allow this to simmer.
3. Cook the quinea and bulgur by following the instructions on the package. I cooked mine in plenty of water and drained the water once the quinea and bulgur were cooked.
4. Add the bulgur and quinea to the spinach and kidney bean mixture and allow to cook until most of the moisture is absorbed. Once ready allow the mixture to cool.
5. Wash the peppers and cut the top and remove the inner seeds. Save the top as we will need it to cover the peppers whist cooking.
6. Cut the mozzarella into small slices. Also cut the tomatoes into slices. Grease a baking tray with Olive oil and spread the tomato slices. Use these tomato slices as a wedge to steady the peppers. The tomatoes will also provide moisture to the peppers. Place the peppers in the baking tray and fill them with the bulgur, quinea, spinach and kidney bean mixture. Add the mozzarella in between the filling and add a slice at the top too.
7. Cover the peppers with their stocks. Cover the dish with aluminium foil and cook in a preheated oven at 190°C (375°F or gas mark 5) for 20 minutes. Reduce the heat to 150°C ( 300°F gas mark 2) and cook for 15 minutes. Remove the foil and allow to cook for a further 10 minutes. If you like charred or over cooked peppers, you can cook them for a further 10 minutes.
8. Remove the Bulgur, quinea, spinach and kidney beans stuffed peppers and serve them hot.