This colourful Mediterranean recipe ranks exceptionally well in terms of nutrient-dense plant-based meals. It makes for a healthy dinner, full of taste.
Fresh bell peppers bring a bright, crisp flavour to any meal along with heaps of vitamins A, B5, B6 and C.
The parsley and spinach provide a mega-dose of folate, vitamin K, iron, magnesium, manganese and potassium.
Macros
One serve provides 237 calories, 11 g protein, 7 g fat, 26 g of net carbs and P:E = 0.4.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 1
- 1 tsp olive oil
- 1 red bell pepper, cut in half, deseeded
- 2 medium slices of red onion, diced
- 1 tbsp capers
- 100 g (3.5 oz) fresh spinach
- A sprig of parsley, chopped
- Zest from half a lemon
- 1/2 cup (90 g/3.35 oz) cooked quinoa
- 1 tbsp tamari
- 1/4 tsp chili powder
Directions
- Heat a non-stick frypan with olive oil on a medium heat.
- Add the onions and saute for a minute then add the capers, spinach, parsley, lemon zest, quinoa and stir.
- Add the tamari and chilli powder and stir until spinach is wilted into the quinoa.
- Fill the cut peppers with quinoa mixture.
- Bake for 20 minutes.
- Let rest for 10 minutes before you serve.
Suitable for
This recipe is featured in the following recipe books optimised for nutrient density. Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.
- maximum nutrient density
- bodybuilders
- maintenance
- fat loss
- high protein:energy
- plant based
- dairy free
- egg free
- gluten free
Nutrient Optimiser
If you want to take your nutrition to the next level, we’d love you to check out Nutrient Optimiser to get your free food list and more recipes optimised for your goals. We have designed Nutrient Optimiser to be the quickest and easiest way to optimise your nutrition at the micronutrient level.
You can select from our database of five hundred recipes to plan your meals for the coming week to ensure you will get the nutrients you need to thrive. Then, if you are able to track your current diet for a few days, Nutrient Optimiser will identify the foods and meals that you need to fill your macro and micronutrient gaps.