Michelle's Freefrom Beef Stuffed and Lentil Stuffed Peppers with Mixed Cabbage

Corn, egg, gluten, lactose, milk, nut, peanut, sesame, soya & wheat free

Both versions of these stuffed peppers are very tasty and easy to make. Increase or decrease the number of chillies according to how hot you want the dish to be. The cabbages make an interesting contrast - and would work equally well with any other dish.

Serves 6

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Ingredients

  • 2 red medium-size peppers, cored
  • 2 yellow medium-size peppers, cored
  • 2 green medium-size peppers, cored
  • olive oil

Beef stuffing

  • 2 tbsp olive oil
  • 1 medium onion, peeled and chopped finely
  • 1-2 chillies, seeded and sliced finely
  • 500g / 1lb 2oz beef mince
  • 150g / 5 oz sun-dried tomatoes, chopped
  • 100g / 3½ oz quinoa grains or wholegrain brown rice
  • 500ml / 17fl oz gluten/wheat free beef or chicken stock
  • wine glass of red wine
  • 4 bay leaves
  • sea salt and freshly ground black pepper

Method

  1. Heat the oil in a heavy pan and add the onions and chillies and cook for 3-4 minutes.
  2. Add the mince, continue to cook briskly for another 3 minutes then add the tomatoes, quinoa or rice, stock, wine and bay leaves.
  3. Bring to the boil, cover and simmer for 20 minutes.
  4. Season to taste.

400cals - 25g protein
21g total fat - 5g sat/8g mono/1.5g poly
20g carbohydrate of which 10g sugar
2.5g fibre - 260mg sodium / 0.65g salt
35mg calcium

Good Source of: Vitamins C, magnesium, iron & zinc

Lentil Stuffing

  • 2 tbsp olive oil
  • 1 medium onion, peeled and chopped finely
  • 1 small red and 1 small green chili, seeded and sliced finely
  • 150g / 5 oz sun-dried tomatoes, chopped
  • 200g / 7 oz Puy lentils
  • 4 bay leaves and 10 peppercorns
  • 1 litre / 34fl oz wheat/gluten-free vegetable stock
  • 80g / 3 oz pumpkin seeds
  • 100g / 3½ oz fresh spinach
  • sea salt

Method

  1. Heat the oil in a heavy pan and add the onion and chilis and cook for 3-4 minutes.
  2. Add the tomatoes, lentils, bay leaves, peppercorns and stock.
  3. Bring to the boil, cover and simmer for 20-30 minutes.
  4. Meanwhile, dry fry the pumpkin seeds until they pop.
  5. Add the pumpkin seeds and spinach, mix well and season to taste.
  6. Heat the oven to 190C/375F/Gas mark 5.
  7. Stuff the peppers with the appropriate mixture and drizzle with olive oil.
  8. Bake for 25-30 minutes or until the peppers are cooked then serve hot, warm or at room temperature.

400cals - 16g protein
19g total fat - 2g sat/6g mono/3.5g poly
31g carbohydrate of which 10g sugar
5g fibre - 212mg sodium / 0.5g salt
64mg calcium

Good Source of: Vitamins C, folate, iron & zinc

Mixed Cabbages

Ingredients

  • 3 tbsps olive oil
  • 2 large onions, peeled and sliced
  • 2 heaped tsps coriander seeds
  • ½ medium red cabbage, finely sliced
  • 200g Cavolo Nero, sliced
  • 300ml wheat/gluten-free vegetable stock
  • 1 small spring cabbage, sliced
  • sea salt and freshly ground black pepper

Method

  1. Heat the oil in a heavy pan and gently fry the onions with the coriander seeds for 8-10 minutes or until the onions are nearly cooked.
  2. Add the red cabbage, Cavolo Nero and the stock, cover and cook gently for 5 minutes.
  3. Then add the spring cabbage and continue to cook, covered for a further 5 minutes or until the cabbages are just cooked but still a little crunchy.
  4. Season to taste before serving.

Serves 6 - per portion
91cals - 2.7g protein
6g total fat - 0.8g sat / 4g mono / 10.8 poly
7g carbohydrate of which 5g sugar
3g fibre - 131mg sodium / 0.3g salt
99mg calcium

Good Source of: Vitamins B1, B6, C & folate

We have over 800 delicious freefrom recipes on this site all of which are gluten free, most of which are dairy and lactose free and many of which are free of most other allergens. Please go to the following sections to try them out: