Mediterranean Stuffed Peppers
Servings: 4 Peppers
Ingredients
- 4 large red peppers
- For the quinoa
- 120 g uncooked quinoa rinsed
- 340 ml water
- 1 low-FODMAP stock cube optional
- 1/2 tsp cayenne pepper
The rest of the stuffing
- 10-15 whole walnuts crumbled
- 1 medium carrot diced small
- A generous handful circa 85g green beans, topped and tailed and chopped
- 4 sun-dried tomatoes * optional cut into thin strips
- 2 tbsp fresh chopped basil
- 10 pitted black olives sliced
- 8 cherry tomatoes quartered
- 2 tbsp tamari
- 2 tbsp tomato puree
- 12 chives ** optional
Instructions
- Preheat the oven to 175C.
- Rinse the quinoa, pour it into a non-stick pan with 340ml water (the stock cube) and 1/2 tsp cayenne pepper. Bring to a boil then lower to a medium-low heat and keep an eye on it, stirring occasionally until all the water is absorbed.
- While the quinoa is cooking wash the peppers and cut out the stalks, keeping them for later. Deseed the stalks and peppers.
- Add the walnuts, cherry tomatoes, carrot, green beans, black olives and sundried tomatoes (and chives, if using) to a large bowl and mix.
- Once the quinoa has absorbed all the water turn the hob off and set it aside to cool for 5 minutes.
- Mix 2 tbsp soya sauce with 2 tbsp tomato puree and the fresh basil, stir until it becomes a 'sauce'
- Add the quinoa to the bowl with the rest of the stuffing, mix well. Add the 'sauce' and mix well, so all the ingredients are evenly covered.
- Stuff the peppers with the mixed filling, gently pushing it down with your spoon. Finally add the tops.
- Roast between 45 minutes – 1 hour. Turn after 25 minutes of cooking.
Notes
* Sun-dried tomatoes are limited to 2 slices. These 4 sundried tomatoes are divided evenly between the 4 peppers (1 in each) so they do not exceed the low-FODMAP allowance. I know I can tolerate them well as long as I stick to the guidelines and they are very flavoursome so I believe it's worth investigating but listen to your body as only you know what’s right for you.
** I'd planned to use chives in my peppers but forgot... I still thought they were tasty but that's not to say they wouldn't be even better with chives! Decide based on your personal preference and let me know. I'd love to know what you think!