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.
One serve provides 237 calories, 11 g protein, 7 g fat, 26 g of net carbs and P:E = 0.4.
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 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
- 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.
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- maximum nutrient density
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- plant based
- dairy free
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