Quinoa, Edamame Beans, Mushrooms and Tomato Stuffed Peppers with Baby Carrots

 

 

This was my main meal in valentine’s meal for two. This is simple and hassle free meal when you don’t want to spend all evening in the kitchen. This can easily work as a quick mid-week meal.

 

Ingredients: Serves 2 people and it is 3½ of your 5 a day per person

2 x yellow peppers halved

200g precooked edamame beans then shelled

60g mixed quinoa

4 x chestnut mushrooms sliced

14 x cherry tomatoes halved

2 x organic garlic cloves crushed

7-8 stems of basil pick off the leaves and roughly cut the leaves throw the stems

½ tbsp olive oil

Pinch of black pepper

Pinch of chilli flakes

19 x baby carrots halved

8 x sprays of olive oil

Pinch of thyme

 

Method

1 Cook the quinoa per the packet instructions, when cooked set aside until cooled.

2 In a mixing bowl add the cooked quinoa, edamame beans, cherry tomatoes, chilli flakes, cracked black pepper and basil, then set aside.

3 Put the mushrooms in a dry frying pan on a medium heat, until it gets a little colour. Then add the ½ tbsp of olive oil and the garlic and stir. When cooked add it to the mixing bowl with the other ingredients and stir. This is the filling for the peppers.

4 Place the peppers on a tray with peppers facing upwards. Then put the carrots on a separate baking tray sprinkle over two pinches of fresh thyme and spray with olive oil, then mix, toss and massage. Place both trays in the oven on 200c/400f/gas 6 for 15-20 minutes until it is golden in colour.

5 After 5 minutes remove the tray with the peppers from the oven and stuff the peppers with the ingredients in the mixing bowl. Pack the ingredients in the peppers as tight as you can. Then return to the oven for 10 minutes until the peppers are cooked and have a bit of colour.

6 When it is all cooked remove from the oven, serve and enjoy!

 

Foodie Facts

Chestnut Mushrooms can slow down the effects of osteoporosis. It is rich in copper and vitamin-B5. It also contains vitamin-B3, vitamin-B2, selenium important for cognitive function and a healthy immune system, anti-inflammatory, antifungal, anti-tumour properties and antiseptic which help keeps the body free from infections.

Cherry Tomatoes or Tomatoes contain protein, fibre, vitamin-C, vitamin-B6 important for brain function and vitamin-A which keeps your eyes, heart, lungs and kidneys working properly.

Olive Oil is one of the healthiest edible oils it contains mono-unsaturated fatty acids which lowers cholesterol and has omega-3 & 6 along with a large amount of anti-oxidants, vitamin-E and vitamin-K.

Basil is low in calorie and has disease preventing and health promoting benefits and contains essential oils which have anti-inflammatory and anti-bacterial properties. It also contains vitamin A, vitamin K, potassium, magnesium and iron.

Carrots reduce cholesterol and risks of heart disease. They are good for your sight, teeth and gums. They are rich in vitamin-A which cleanses your body, it is great for your skin and has anti-aging properties, as well as vitamin-C, vitamin-K, vitamin B-8, folate, potassium, iron, copper and manganese.

Baby Spinach low in calorie its high in iron and anti-oxidants like vitamin-A, vitamin-C, vitamin-K, B-complex, niacin and ometa-3 fatty acids.

Garlic has anti-bacterial, anti-viral, anti-fungal, anti-cancer, anti-diabetic, immune boosting and cholesterol lowering properties. It is packed with potassium, iron, calcium, zinc and selenium – which is a healthy heart mineral.

Edamame Beans is green soybeans that are high in protein, fibre, vitamin-E, vitamin-C, vitamin-K, iron, helps lower cholesterol and helps fight against cancers. Also contains niacin, copper, riboflavin and zinc

Quinoa is a seed but eaten like a grain which is gluten free, high in protein, essential amino acids, iron, magnesium, fibre and anti-oxidants. It contains vitamin-E, copper, calcium and potassium.

Yellow Pepper helps slow down aging, boosts cardiovascular health, enhances your immune system and lowers cholesterol. It contains fibre, beta-carotene, vitamin-C, vitamin-A and Lycopene which gives it the colour and helps prevent prostate cancer and heart disease.

Red or Green Chilli contains anti-bacterial and anti-diabetic properties and lowers cholesterol. They are rich in vitamin-C which is important for the collagen required for blood vessels, skin, and bones. It also has vitamin-A, B-complex, capsaicin which relaxes blood vessels which lowers blood pressure, potassium which helps controlling heart rate and blood pressure.

 

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