Directions:
- Bring a medium saucepan of water to a boil; add the brown rice and boil 10 minutes. Stir in the quinoa and cook until both grains are tender, about 15 more minutes. Drain well and set aside.
- Meanwhile, drizzle the bell peppers with 1 tablespoon water in a microwave-safe bowl. Cover with plastic wrap; microwave 10 minutes.
- Heat the olive oil in a wide saucepan over medium-high heat. Add the onion and cook, stirring, until golden, about 5 minutes. Add the sausage, garlic, thyme, allspice and 1/2 teaspoon salt and cook, stirring, until the sausage is brown and crisp, about 3 more minutes.
- Add the tomatoes and 1 cup water to the pan. Pile the kale on top, cover and cook until the kale wilts, about 2 minutes. Stir the kale into the sauce and bring to a simmer. Arrange the bell peppers on top, cover and simmer until the kale is just tender, about 8 minutes.
- Divide the peppers among plates. Stir the grains into the kale mixture and season with salt. Spoon into the peppers. Top with parsley.
- Per serving: Calories 475; Fat 16 g (Saturated 4 g); Cholesterol 19 mg; Sodium 773 mg; Carbohydrate 68 g; Fiber 9 g; Protein 18 g
- Photograph by Antonis Achilleos
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 204.51 Kcal (856 kJ) | ||
| Calories from fat | 89.67 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.96g | 15% | |
|---|---|---|---|
| Cholesterol | 20.69mg | 7% | |
| Sodium | 177.35mg | 7% | |
| Potassium | 430.12mg | 9% | |
| Total Carbs | 20.1g | 7% | |
| Sugars | 6.61g | 26% | |
| Dietary Fiber | 3.37g | 13% | |
| Protein | 8.2g | 16% | |
| Vitamin C | 76.9mg | 128% | |
| Vitamin A | 1.5mg | 49% | |
| Iron | 26.3mg | 146% | |
| Calcium | 36.9mg | 4% | |
| Amount Per 100 g | |||
| Calories | 82.06 Kcal (344 kJ) | ||
| Calories from fat | 35.98 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4g | 15% | |
|---|---|---|---|
| Cholesterol | 8.3mg | 7% | |
| Sodium | 71.16mg | 7% | |
| Potassium | 172.58mg | 9% | |
| Total Carbs | 8.06g | 7% | |
| Sugars | 2.65g | 26% | |
| Dietary Fiber | 1.35g | 13% | |
| Protein | 3.29g | 16% | |
| Vitamin C | 30.9mg | 128% | |
| Vitamin A | 0.6mg | 49% | |
| Iron | 10.6mg | 146% | |
| Calcium | 14.8mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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