Stuffed Green and Red Peppers
|Green peppers||2 , halved and deseeded|
|Red peppers||2 , halved and deseeded|
|Corn oil||3 Tablespoon|
|Onion seeds||1⁄2 Teaspoon|
|Onion||1 Large, diced|
|Cauliflower||1 Small, cut into small florets|
|Carrot||1 , diced|
|Sweetcorn kernels||2 Ounce (50 Grams)|
|Ginger||1 Teaspoon, shredded|
|Ground coriander||1 1⁄2 Teaspoon|
|Garlic pulp||1 Teaspoon|
|Chili powder||1 Teaspoon|
|Tomato puree||1 Tablespoon|
|Lemon juice||1 Tablespoon|
|Coriander sprigs||3 (Fresh Ones, For Garnish)|
|Chopped green chilies||1 Teaspoon (For Garnish)|
Cook the potatoes in boiling salted water.
Once they are cooked, drain, then mash them down roughly and set aside.
Put the prepared peppers in an ovenproof dish.
Heat the oil in a deep frying pan and fry the onion seeds for about 20 seconds.
Add the onion and continue frying until golden brown.
Next, add the cauliflower florets, diced carrots, sweetcorn and mashed potatoes, then add the ginger, ground coriander, garlic, chilli powder, tomato puree and lemon juice.
Continue to stir-fry over a low heat for 3-5 minutes, cool the mixture slightly then use to stuff the peppers.
Garnish with the fresh coriander and chopped green chillies.
Pour about 1 tablespoon of oil over the peppers to prevent them sticking and bake in a preheated moderate oven, 180°C (350°F), Gas Mark 4, for about 10-12 minutes.
Calories 313 Calories from Fat 112
% Daily Value*
Total Fat 13 g19.6%
Saturated Fat 1.1 g5.7%
Trans Fat 0 g
Cholesterol 0.31 mg0.1%
Sodium 91.2 mg3.8%
Total Carbohydrates 48 g16%
Dietary Fiber 11.9 g47.7%
Sugars 13.8 g
Protein 8 g16.3%
Vitamin A 107.2% Vitamin C 403.1%
Calcium 9.8% Iron 15.7%
*Based on a 2000 Calorie diet