Alkaline Lunch Menu: Stuffed Bell Peppers with Quinoa and Vegetables
Ingredients:
Quinoa: 100g (dry weight)
Bell peppers: 4 medium (approx. 200g each)
Zucchini: 1 medium (approx. 200g), finely diced
Carrot: 1 large (approx. 100g), finely diced
Red onion: 1 small (approx. 50g), finely chopped
Garlic cloves: 2, minced
Spinach: 100g, roughly chopped
Olive oil: 2 tablespoons (30ml)
Fresh lemon juice: 2 tablespoons (30ml)
Fresh parsley: a handful (approx. 20g), chopped
Salt and pepper to taste
Optional: Pine nuts for garnish, 20g
Preparation Steps:
Cook Quinoa: Rinse the quinoa under cold water. In a saucepan, combine quinoa with 200ml of water. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes. Let it sit covered for 5 minutes, then fluff with a fork.
Prepare Vegetables: Preheat the oven to 200°C (392°F). Cut the tops off the bell peppers and remove the seeds. In a skillet, heat the olive oil over medium heat. Add the onion and garlic, sautéing until soft. Add the diced zucchini and carrot, cooking until tender. Stir in the spinach until wilted.
Combine: Mix the cooked quinoa with the sautéed vegetables, lemon juice, parsley, salt, and pepper.
Stuff the Peppers: Fill each bell pepper with the quinoa-vegetable mixture. Place in a baking dish and cover loosely with foil.
Bake: Bake for about 25-30 minutes, until the peppers are tender. Remove the foil and bake for another 5 minutes to slightly brown the tops.
Serve: Garnish with pine nuts and additional parsley if desired.
Nutritional Information (Total for 2 Servings):
Calories: Approximately 800 kcal
Fats: Approximately 24g
Fibre: Approximately 18g
Protein: Approximately 24g
This lunch provides a balanced mix of complex carbohydrates from quinoa, healthy fats from olive oil, and a variety of vitamins and minerals from the vegetables. It's high in fiber and protein, supporting an alkaline diet.