A vibrant and hearty dish featuring lean turkey, fiber-rich lentils, and quinoa stuffed into sweet bell peppers. This meal is a perfect example of the DASH diet, balancing protein, whole grains, and a bounty of vegetables for a heart-healthy and satisfying dinner.
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Malzemeler
- 2 large bell peppers, any color
- 200g lean ground turkey
- 150g cooked brown lentils
- 100g cooked quinoa
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 200g chopped tomatoes (canned, no salt added)
- 50g fresh spinach
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 2 tablespoons fresh parsley, chopped
- Freshly ground black pepper
- 1 tablespoon lemon juice
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Talimatlar
- 1.Preheat your oven to 200°C (180°C fan). Cut the bell peppers in half lengthwise and remove the seeds and membranes.
- 2.Heat the olive oil in a large pan over medium heat. Add the chopped onion and cook for 3-4 minutes until softened. Add the minced garlic and cook for another minute until fragrant.
- 3.Add the ground turkey to the pan, breaking it up with a spoon. Cook until browned all over, about 5-7 minutes.
- 4.Stir in the cooked lentils, cooked quinoa, chopped tomatoes, dried oregano, and a pinch of black pepper. Bring to a simmer.
- 5.Add the fresh spinach and cook for 1-2 minutes until it has wilted into the mixture. Remove from the heat.
- 6.Arrange the bell pepper halves in a baking dish. Spoon the turkey and lentil mixture evenly into each pepper half.
- 7.Pour about 100ml of water into the bottom of the baking dish to create steam. Bake for 25-30 minutes, or until the peppers are tender.
- 8.Garnish with fresh parsley and a squeeze of lemon juice before serving.
Besin Bilgileri
Bu tarifi neden seçmelisin
This recipe is incredibly nutritious, supporting heart health in line with DASH principles. It's packed with lean protein, high in fiber from lentils and vegetables to aid digestion, and rich in vitamins and antioxidants from the colorful peppers and spinach.
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