Indian inspired stuffed peppers
This is an easy, healthy, low salt dish that is full of Indian flavours. Low in phosphate, potassium and protein - this makes a good mid-week dinner.
Chef
Ingredients
120g red lentils, dried
1 tablespoon vegetable oil
1 onion, finely chopped
2 garlic cloves, crushed or finely chopped
1cm fresh ginger, grated or finely chopped
1 teaspoon tomato puree
1 teaspoon ground cumin
1 teaspoon garam masala
200g basmati rice
1 low salt vegetable stock cube
850ml boiling water
20g mint leaves, fresh
8 peppers (red, yellow and orange are best)
Method
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Step 1
Heat the oven to 200Β°C/ gas mark 6. Wash the dried lentils and then drain and set aside.
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Step 2
Heat the oil in a large saucepan. Add the onion, garlic, and ginger, then gently cook on a low heat for 5 minutes until softened. Stir in the tomato puree and spices and cook for a further 1 minute.
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Step 3
Add the rice and stir well to coat in the flavours. Make up the vegetable stock and pour it over the rice. Bring to the boil then add the lentils.
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Step 4
Cover the saucepan with a lid and leave to cook over a low heat for 15 minutes until the lentils and rice are cooked. Roughly chop and stir through the mint.
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Step 5
Slice the top off each pepper, cut out the middle stalk and scoop out the seeds. Carefully trim the bottoms of the peppers so that they stand upright, ensuring the filling will not fall out.
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Step 6
Fill each pepper carefully with the mixture and place the lid on top. Cook in the oven for 25-30 minutes or until the peppers have softened and begin to colour. Serve two per person.
Food facts
The rice is the main source of carbohydrate and the value has been provided for those who have been trained in insulin adjustment.
This dish is low in both potassium and phosphate when following the quantities listed in the ingredients and the serving size. It is suitable for anyone advised to follow a potassium and/or phosphate restriction.
This dish does contain some phosphate, which is mainly provided by the lentils. If you have been prescribed a phosphate binder ensure you take them with this dish.
This dish is low in protein, therefore suitable for those advised to reduce their protein intake.
Use a gluten-free stock cube.
This is a relatively healthy dish. To increase the fibre, you could consider using wholegrain rice. If using wholegrain rice, then you may require more water and the cooking time in the saucepan should be increased.
This is a relatively inexpensive dish to make, however, you could consider using dried or frozen mint to reduce the cost.
This dish is best eaten freshly prepared. We would not advise storing and reheating this dish as it contains rice. For a smaller serving, halve the ingredients to serve two people.
To keep the peppers upright when they are cooking in the oven, use tinfoil to make a nest to give each one extra support.