Quinoa and Lentils Stuffed Zucchini and Bell Peppers

Posted by Jun 21, 2016 Low FODMAP Dinner Recipes Leave a Comment

Quinoa and Lentils Stuffed Zucchini and Bell Peppers
 
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Recipe type: Dinner
Ingredients
  • ¾ cup (120g) quinoa or half quinoa/brown rice mix
  • 1 and ¼ cup (200g) can plain chopped tomatoes
  • 3 tablespoon fresh or semi dried herbs, chopped (oregano, parsley, basil)
  • 2 cups (200g) canned and rinsed lentils (the individual portion of canned lentil should be ok as the FODMAPs have leached out into the liquid)
  • 2 tablespoons onion infused oil
  • 4 tablespoons extra virgin olive oil
  • 2 large red or yellow bell peppers (capsicums), halved lengthwise through the stalk
  • 2 medium size zucchini (courgettes), halved lengthwise
  • 1 cup (150g) feta cheese, crumbled
  • salt and pepper to taste
  • ½ cup (60g) gluten free bread crumbs
  • ½ cup (50g) parmesan
  • 4 tablespoons garlic infused oil
  • Optional: serve with mashed potatoes and/or garden salad
Instructions
  1. Prepare the quinoa or quinoa/brown rice mix according to the instructions on the packet and once cooked set aside
  2. In a sauce pan on low heat simmer for 30-45 minutes the chopped tomatoes, adding also half of the herbs
  3. Add the canned lentils, which you would have rinsed well under cold water
  4. Add the onion infused oil and keep on cooking on low heat for another 15 minutes
  5. Set it aside
  6. Preheat oven to 180°C (350°F)
  7. Line an oven tray with baking paper and drizzle some olive oil on it
  8. Cut the bell peppers in two halved lengthwise, through the stalks
  9. With a teaspoon scrape out the inside seeds and white membranes of the bell peppers
  10. Cut the zucchini in half lengthwise and scoop out the pulp with a teaspoon leaving a 1 cm thick shell, keep the pulp
  11. Combine the quinoa, the lentils in tomato sauce and the zucchini pulp in a large bowl
  12. Add the crumbles feta to the mixture
  13. Add some salt and pepper to taste
  14. Spoon the filling into the capsicum and zucchini
  15. Sprinkle on top a mixture of gluten free bread crumbs, grated parmesan cheese and the remaining chopped herbs
  16. Drizzle some garlic infused oil all over the peppers and zucchini
  17. Bake in the oven at 180° C (350°F) for about 50 minutes, or until the zucchini and bell peppers are tender and the top has a golden colour
  18. Optional: Serve warm with garden salad or mashed potatoes etc.

 

About Larah

I have been suffering from Irritable Bowel Syndrome for many years, but it took a longtime to get a diagnosis, since then I have been following a low FODMAP diet, which has changed my life for the better. This is my story and experience with IBS and the low FODMAP diet.
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