Your Recipe

Courgette & quinoa-stuffed peppers

Ingredient Amount Calories
Peppers, raw, red, sweet 596g 155kcal
Zucchini 196g 41kcal
Cheese feta 85g 225kcal
Quinoa 500g 600kcal

Recipe Tags:

FODMAP Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
4 red peppers
1 courgette, quartered lengthways and thinly sliced
2 x 250g packs ready-to-eat quinoa
85g feta cheese, finely crumbled
handful parsley, roughly chopped
Method
STEP 1
Heat oven to 200C/180C fan/gas 6. Cut each pepper in half through the stem, and remove the seeds. Put the peppers, cut-side up, on a baking sheet, drizzle with 1 tbsp olive oil and season well. Roast for 15 mins.

STEP 2
Meanwhile, heat 1 tsp olive oil in a small frying pan, add the courgette and cook until soft. Remove from the heat, then stir through the quinoa, feta and parsley. Season with pepper.

STEP 3
Divide the quinoa mixture between the pepper halves, then return to the oven for 5 mins to heat through. Serve with a green salad, if you like.

Nutrition Facts
Portion Size 344 g | ml
Amount Per Portion 255
1068
kcal
kilojoules
% Daily Value *
Total Fat 7.6g 10%
Saturated Fat 3.2g 16%
Sodium 258mg 11%
Total Carbohydrate 38g 14%
Dietary Fiber 7.2g 26%
Sugar 7.3g
Protein 11g 23%
Vitamin D 0.1mcg 0%
Calcium 147mg 11%
Iron 3mg 17%
Potassium 767mg 16%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 272.743 mcg 30%
Thiamin [B1] 0.268 mg 22%
Riboflavin [B2] 0.461 mg 35%
Niacin [B3] 2.53 mg 16%
Pantothenic acid [B5] 0.858 mg 17%
Vitamin B6 0.747 mg 44%
Cobalamin [B12] 0.359 mcg 0%
Floate [B9] 137.64 mcg 0%
Vitamin C 207.429 mg 230%
Vitamin D 0.085 mcg 0%
Vitamin E 3.18 mg 21%
Vitamin K 7.684 mcg 6%
Betaine 0.149 mg 0%
Choline 40.367 mg 7%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 38 g 14%
Sugars 7.3 g 15%
Dietary fiber 7.2 g 26%
Carbohydrate 38 g 0%
Net carbs 30.6g
Aminoacids
Nutrient Amount DV
Alanine 0.473 g 0%
Arginine 0.635 g 0%
Aspartic acid 1.193 g 0%
Cysteine 0.139 g 0%
Glutamic acid 1.696 g 0%
Glycine 0.383 g 0%
Histidine 0.297 g 0%
Isoleucine 0.446 g 0%
Leucine 0.742 g 0%
Lysine 0.657 g 0%
Methionine 0.249 g 0%
Phenylalanine 0.475 g 0%
Proline 0.643 g 0%
Serine 0.597 g 0%
Threonine 0.391 g 0%
Tryptophan 0.137 g 0%
Tyrosine 0.295 g 0%
Valine 0.564 g 0%
Minerals
Nutrient Amount DV
Calcium 146.73 mg 11%
Copper 0.32 mg 36%
Fluoride 0 mcg 0%
Iron 3.03 mg 17%
Magnesium 118.09 mg 28%
Manganese 1.06 mg 46%
Phosphorus 345.92 mg 28%
Potassium 767.48 mg 16%
Selenium 6.98 mcg 13%
Sodium 258.22 mg 11%
Zinc 2.75 mg 25%
Other
Nutrient Amount DV
Water 284.561 g 0%
Ash 3.27 g 0%