Spice up dinner-time with this nutritious and vibrant recipe, packed full of veggies, legumes, whole grains, and a balanced blend of iron-rich protein.
This recipe is high protein and high fibre. Serves 4 as a side or 2 as a main (2 capsicums). Each serve contains 3532kJ, 43g carbs, 67g protein, 41g fat, 14g fibre.
INGREDIENTS
- 1 tb extra virgin olive oil
- 4 small red capsicums
- 1 Spanish onions, finely chopped
- 2 garlic cloves, roughly chopped
- ¼ cup pine nuts, roughly chopped (optional)
- Za’atar (middle eastern) spice: ½ tsp dried thyme, ½ tsp ground cumin, ½ ground coriander, ½ tsp sesame seeds, ½ tsp sumac, ½ tsp salt.
- 400g lean beef mince
- 1 corn cob, kernels removed or 1 small can of sweet corn, drained
- ½ cup beef or vegetable stock
- 1 cup quinoa, cooked
- ½ cup coriander leaves, chopped, extra for garnish
- ½ cup Labneh (middle eastern yoghurt) or Greek yoghurt (optional)
- ½ cup crumbed feta
- 1 lemon, rind finely grated
METHOD
- Preheat oven to 180°C.
- Heat oil in a frying pan over medium heat. Add onions and garlic and cook, stirring, for 5 minutes or until soft.
- Add mince and cook until browned, roughly 3-4 minutes.
- Add za’atar spice, corn and pine nuts and stock. Bring to the boil, simmer to reduce slightly, roughly 5-6 minutes, and continue to stir. Once reduced, turn off the heat.
- In a large mixing bowl, add the mince mixture and fold through the quinoa and coriander, lemon zest and gently mix. Set aside
- Cut the tops off the capsicums and remove the membranes and seeds.
- Place capsicums, cut-side up, into a shallow baking dish lined with baking paper.
- Spoon mince mixture into capsicums. Sprinkle over feta. Replace the capsicum lids back on? Cook for 30 minutes or until capsicums are just tender or lightly charred.
- Remove from the oven and serve with a dollop of Labneh and garnish of coriander.
Notes: Leftover mince mixture can be stored in the freezer or refrigerated for up to 4 days. Use leftover mince mixture for lunch wraps or serve with brown rice or quinoa.
