Roast Peppers with Lentils & Quinoa
LunchThis is a fantastic recipe for anyone who wants to eat a high protein plant-based meal. It is tasty and nutritious while meeting all targets for energy and key nutrients like essential fats and amino acids.
Calories622kcal
Carbs56g
Protein28.7g
Fats31.6g
For Intensive ExercisePerformance Benefits
If you are highly active or aiming to hit your protein needs with grains and lentils this is a superb option.
Health Benefits
Quinoa is a wonder grain: it's gluten-free, high in protein and one of the few plant foods that contain all nine essential amino acids. It is also a slow-digesting carbohydrate source that is high in fibre.
Expert Tips
Roast sweet potato or broccoli cashew nut salad also works well as a side with this meal.
Equipment
- Blender
- Oven
- Pot
- Non-stick pan
Ingredients
- 130 g Lentils
- 150 g Quinoa
- 4 Bell pepper (red, green, yellow)
- 3 tbsp Extra virgin olive oil (1 tbsp. for the hummus)
- 1 Onion diced
- 1 Courgette diced
- 1 Tin of tomatoes
- 3 clove Garlic (1 for the hummus)
- 1 Scallion (chopped, for the hummus)
- 400 g Chickpeas
- 1 tbsp Tahini
- ½ tsp Cumin
- ½ tbsp Coriander
- 20 g Cheddar cheese
- ½ tsp Salt
- ½ tsp Ground pepper
Instructions
- Preheat your oven to 190°C.
- Place the lentils and quinoa in approximately 400ml of water and simmer for 15 minutes or until the water is evaporated.
- Half the peppers then place them on a baking dish and sprinkle with a little salt and add a drizzle of olive oil, then set aside.
- In a non-stick pan on a medium heat cook the onion and garlic with a drizzle of olive oil and some salt, cook until the onions start to turn brown then add in the finely chopped courgette.
- When the courgette is starting to turn brown add in the chopped tomatoes, stir well then add in the quinoa and lentils (there should be no water left in the lentils and quinoa). Cook for 4-5 minutes until the moisture is reduced down in the pan.
- Fill the peppers with the quinoa and lentil mixture then place the peppers in the oven.
- Cook for about 10 minutes then remove, sprinkle the cheese on top and place back in the oven for another 5-10 minutes or until the edge of the peppers start to turn brown.
- To make the hummus, blend the chickpeas, olive oil, tahini, scallion, lemon juice, salt and pepper.
- Serve the stuffed peppers topped with hummus.
Notes
1 portion of "Roast Peppers with Lentils & Quinoa" is equivalent to 703g.
Nutrition
Serving: 1servingCalories: 622kcalCarbohydrates: 56gProtein: 28.7gFat: 31.6gSaturated Fat: 8.8gPolyunsaturated Fat: 5.6gMonounsaturated Fat: 14.4gTrans Fat: 0.39gCholesterol: 25.9mgSodium: 259mgPotassium: 1283mgFiber: 17.2gSugar: 20.1gVitamin A: 721ugVitamin C: 301mgCalcium: 380mgIron: 7.8mg
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