Posted by If youʼre looking for a healthy lunch that packs a punch, give these spicy baked peppers a go. Theyʼre loaded with filling rice and butter beans to keep you going till tea!
Ingredients:
- 2 large red peppers, halved lengthways and deseeded
- 2 large yellow peppers, halved lengthways and deseeded
- Low-calorie cooking spray
- 1 bunch spring onions, sliced
- 1 garlic clove, finely chopped
- 1 red chilli, deseeded and finely chopped
- 1 tsp dried mixed herbs
- 2 tbsp tomato purée
- 200g dried long-grain rice
- 400ml hot vegetable stock, suitable for vegans
- 400g can butter beans, drained and rinsed
- Chopped fresh parsley, to serve
- Mixed salad leaves, to serve
Instructions:
- Preheat your oven to 220°C/fan 200°C/gas 7.
- Lightly season inside each pepper half, then place them cut-side down on a non-stick baking tray and roast for 12-15 minutes.
- Meanwhile, spray a large non-stick saucepan with low-calorie cooking spray and place it over a medium heat.
- Add the spring onions, garlic and chilli and stir-fry for 30 seconds. Stir in the herbs, tomato purée and rice.
- Pour in the stock, stir and bring the mixture to the boil.
- Cook for 10-12 minutes or until the rice is tender and most of the stock has been absorbed.
- Stir in the butter beans and season to taste.
- Remove the pepper halves from the oven (leaving the oven on).
- Turn them over and spoon in the rice mixture until each pepper is completely filled and has a nicely rounded top.
- Return the peppers to the oven and bake for 5 minutes or until the tops are lightly browned.
- Scatter over the chopped parsley and serve hot, with salad leaves.
Nutrition
- Serving: 4 peppers
- Calories: 313kcal
- Carbohydrates: 59.4g
- Protein: 17.4g
- Fat: 2.8g
- Saturated Fat: 0.5g
- Sodium: 34mg
- Potassium: 1597mg
- Fiber: 14.1g
- Sugar: 12.9g
- Calcium: 120mg
- Iron: 9mg
