A vibrant and heart-healthy dish featuring colorful bell peppers stuffed with lean ground turkey, fluffy quinoa, and a medley of Mediterranean vegetables. Seasoned with fresh herbs, it's a delicious and complete meal perfect for a DASH-friendly diet.
Ingredients
- 4 large bell peppers (mixed colors)
- 400g lean ground turkey
- 180g uncooked quinoa
- 360ml low-sodium vegetable broth
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 courgette, diced
- 100g cherry tomatoes, halved
- 30ml olive oil
- 1 tsp dried oregano
- 1/2 tsp dried basil
- Fresh parsley, chopped, for garnish
- Salt and black pepper to taste
Instructions
- 1.Preheat your oven to 200°C. Cook the quinoa according to package directions, using the low-sodium vegetable broth instead of water for extra flavor.
- 2.While the quinoa cooks, prepare the peppers. Slice them in half lengthwise and remove the seeds and membranes. Place them cut-side up in a large baking dish.
- 3.Heat the olive oil in a large pan over medium-high heat. Add the chopped onion and sauté for 3-4 minutes until softened. Add the minced garlic and cook for another minute until fragrant.
- 4.Add the lean ground turkey to the pan. Break it up with a spoon and cook until browned, about 5-7 minutes. Drain any excess fat.
- 5.Stir in the diced courgette, halved cherry tomatoes, oregano, and basil. Season with a small pinch of salt and black pepper. Cook for 5 minutes until the vegetables have softened slightly.
- 6.Once the quinoa is cooked, add it to the pan with the turkey and vegetable mixture. Stir everything together until well combined. Taste and adjust seasoning if needed.
- 7.Carefully spoon the filling into each bell pepper half, packing it firmly. Pour about 1 cm of water into the bottom of the baking dish to help steam the peppers.
- 8.Cover the dish with foil and bake for 25 minutes. Remove the foil and bake for another 10-15 minutes, or until the peppers are tender and the top is lightly golden.
- 9.Garnish with fresh chopped parsley before serving.
Nutrition Information
Why this recipe
This recipe is excellent for a heart-healthy DASH diet. It's rich in lean protein from turkey and packed with fiber, vitamins, and minerals from quinoa and a colorful array of vegetables. Using olive oil provides healthy fats and herbs reduce the need for salt.
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