A vibrant and heart-healthy dish, these colorful bell peppers are filled with a delicious mixture of lean ground lamb, protein-packed quinoa, and fresh Mediterranean vegetables. It's a complete, balanced, and satisfying meal perfect for a nutritious dinner.
Składniki
- 4 large bell peppers (assorted colors)
- 250g lean ground lamb
- 150g quinoa
- 400ml low-sodium vegetable broth
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 medium zucchini, diced
- 200g cherry tomatoes, halved
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- 1/2 teaspoon dried rosemary
- Black pepper to taste
- Fresh parsley, for garnish
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Instrukcje
- 1.Preheat your oven to 200°C. Rinse the quinoa under cold water, then cook it with the vegetable broth according to package directions. Set aside.
- 2.Slice the bell peppers in half lengthwise and remove the seeds and membranes. Place them cut-side up in a baking dish, drizzle with 1 tablespoon of olive oil, and bake for 15 minutes to soften.
- 3.While the peppers bake, heat the remaining olive oil in a large pan over medium heat. Sauté the chopped onion until translucent, about 3-4 minutes.
- 4.Add the ground lamb and minced garlic to the pan. Cook until the lamb is browned, breaking it up with a spoon. Drain any excess fat.
- 5.Stir in the diced zucchini, oregano, and rosemary. Cook for 5 minutes until the zucchini is tender-crisp.
- 6.Remove the pan from the heat. Gently fold in the cooked quinoa and halved cherry tomatoes. Season with black pepper.
- 7.Spoon the lamb and quinoa mixture evenly into the pre-baked bell pepper halves.
- 8.Pour about 100ml of water into the bottom of the baking dish to create steam. Cover with foil and bake for 20-25 minutes, until the peppers are tender and the filling is hot.
- 9.Garnish with fresh parsley before serving. Enjoy this nutritious and flavorful meal.
Informacje odżywcze
Dlaczego ten przepis
This recipe is excellent for a DASH diet as it combines lean protein from lamb, fiber-rich whole grains from quinoa, and a variety of vitamins from colorful vegetables. It is low in sodium and rich in nutrients that support heart health and overall wellness.
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