Quinoa and Corn Stuffed Capsicums Recipe

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Ingredients:

Serving

2 tbsp olive oil , extra virgin
4 capsicums, tops off , seeds and pith removed
1/4 cup pumpkin seeds
1 onion, finely chopped
2 garlic cloves, finely chopped
2 tsp chili powder
2 cups vegetable stock
1 cup quinoa
400 g corn kernels, rinsed and drained
1/2 cup olive, pitted and chopped
1/2 cup parsley, chopped
1 avocado, mashed
sour cream, to serve

Directions:

Preheat oven to 200 degrees Celsius.
Rub 1 tbsp oil over capsicum skin. Season to taste. Arrange cut side up on a tray. Bake for 20 - 30 minutes until slightly tender. Add pumpkin seeds to tray for final 2 minutes until puffed and toasted.
In a large saucepan, heat 1 tbsp oil on medium heat. Fry onion for 1 -2 minutes until tender. Stir in garlic and chilli and cook for 30 seconds.
Add stock and quinoa. bring to boil. Reduce heat to low. Simmer covered for 10 minutes, stirring occasionally until tender. Remove from heat. Set aside, covered for 10 minutes. Stir corn, olives and parsley through.
Season to taste.
Fill capsicums with quinoa mixture. Serve topped with avocado and sour cream. Sprinkle with pumpkin seeds.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	584.64 Kcal (2448 kJ)
Calories from fat	131.7 Kcal
		% Daily Value*
Total Fat	14.63g	23%
Cholesterol	6.61mg	2%
Sodium	12733.57mg	531%
Potassium	538.8mg	11%
Total Carbs	94.33g	31%
Sugars	3.39g	14%
Dietary Fiber	7.1g	28%
Protein	9.22g	18%
Vitamin C	13.7mg	23%
Iron	2.3mg	13%
Calcium	54mg	5%

Amount Per 100 g
Calories	219.1 Kcal (917 kJ)
Calories from fat	49.36 Kcal
		% Daily Value*
Total Fat	5.48g	23%
Cholesterol	2.48mg	2%
Sodium	4771.96mg	531%
Potassium	201.92mg	11%
Total Carbs	35.35g	31%
Sugars	1.27g	14%
Dietary Fiber	2.66g	28%
Protein	3.45g	18%
Vitamin C	5.1mg	23%
Iron	0.9mg	13%
Calcium	20.3mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

12.1

Points
14

PointsPlus

Good Points

saturated fat free,
low cholesterol,
good source of fiber

Bad Points

High in Sodium

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