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Bell Peppers Stuffed with Barley

Bell Peppers Stuffed with Barley

By Nmami Agarwal             08/18/2018

After a lot discussion in previous blogs, you must have got an idea that you have to be careful about your diet and meal plan if you are diagnosed with thyroid. If you feel that adhering to a thyroid diet might deprive you of eating tasty food, then worry not. You can eat your favourite dishes with a little modification, and here is one such recipe. We are presenting an amazing dish called bell pepper stuffed with barley. A recipe full of taste but enriched with nutritional benefits. So, try this recipe soon.

Nutritional Values

Bell peppers from the nightshade family, are an exceptionally rich source of vitamin C, various antioxidants and low in calories which makes them an ideal food for your diet. Raw and fresh bell peppers are mainly composed of ninety-two per cent of water, followed by carbs, a small proportion of fat and protein with a decent amount of fibre. Vitamin A, B6, E, K1, potassium, folate, and other plant compounds like lutein, capsanthin, quercetin, and violaxanthin are also essential nutrients found in it.

Barley has a very high fiber content along with vitamins, minerals, and antioxidants. It also offers a range of vital vitamins and minerals like vitamin B, selenium, copper, phosphorus, chromium, magnesium, niacin which help in your body functioning in varied ways.

Ingredients

  • Yellow and red bell peppers-3
  • Olive oil- 2-3 tablespoon

  • Finely chopped onions- 3 tablespoon

  • Finely chopped celery- 2-3 tablespoon

  • Finely chopped leeks- 2 tablespoon

  • Chickpeas, cooked- 1 cup

  • Barley (dry weight)- ½ cup

  • Cherry tomatoes, halved- 3-4

  • A pinch of cumin powder

  • Guilin chilli sauce- 1 heaped tablespoon

  • A small bunch of parsley

  • Juice of one lemon

  • Green peas- ½ cup

  • Salt and pepper

  • Basil leaves for garnishing

Calories: 103.4 Kcal (for 1)

Course: Evening snack

Method

  • Cut the bell peppers from the top and scoop out its insides to make it a nice hollow pocket.

  • Season the peppers with salt, pepper and lightly brush peppers’ inside outs with olive oil.

  • Now, roast bell peppers in a moderately hot oven for 7-8 minutes at 190 degrees, and make sure they are cooked ¼th and still firm.

  • Take a pan and add 1 tbsp olive oil and saute onions, celery and leeks 1 to 2 minutes or by the time they start releasing their flavours.

  • Add chickpeas, cherry tomatoes, and 2 cups cooked barley. Then give it a nice toss.

  • Season it with salt and pepper. Add cumin powder, basil leaves, chopped parsley, Guilin chilli paste, and juice of half lemon.

  • Next, sauté all the ingredients for a minute.

  • Add green peas and remaining lemon juice and let it cook for 2-3 minutes

  • Stuff bell peppers with the filling just prepared.

  • Drizzle extra virgin olive oil.

  • Set it to get baked in the oven for 10 minutes at 180 degrees C.

  • At last, garnish it basil leaves, and they serve hot.

Over to you

Pack this interesting dish for your lunch or else have it as an evening snack. Try out this bell pepper stuffed with barley recipe to enjoy its numerous benefits

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