Directions:
- Cook the brown rice according to the instructions on the packet, drain and reserve.
- Preheat the oven to 200 C
- Slice the tops off the red peppers and scoop out the seeds.
- Stand the peppers in a microwave-proof dish, add a tablespoon of water, cover with clingfilm and cook on High for 2 - 3 minutes (or steam)
- Heat the cooking spray in a small frying pan and cook the onion until softened
- Add the cooked onion to the sweetcorn, cooked rice, beans, seeds, almonds and seasonings
- Stuff the steamed peppers with the filling and replace the tops. (If any filling remains, put it in a ramekin dish and cook alongside)
- Bake for 20 - 25 minutes and serve with a crisp green salad
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 679.46 Kcal (2845 kJ) | ||
| Calories from fat | 46.98 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.22g | 8% | |
|---|---|---|---|
| Cholesterol | 6.61mg | 2% | |
| Sodium | 70.59mg | 3% | |
| Potassium | 3182.72mg | 68% | |
| Total Carbs | 127.46g | 42% | |
| Sugars | 57.51g | 230% | |
| Dietary Fiber | 31.32g | 125% | |
| Protein | 22.09g | 44% | |
| Vitamin C | 1547.2mg | 2579% | |
| Iron | 47.3mg | 263% | |
| Calcium | 156.2mg | 16% | |
| Amount Per 100 g | |||
| Calories | 45.96 Kcal (192 kJ) | ||
| Calories from fat | 3.18 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.35g | 8% | |
|---|---|---|---|
| Cholesterol | 0.45mg | 2% | |
| Sodium | 4.77mg | 3% | |
| Potassium | 215.27mg | 68% | |
| Total Carbs | 8.62g | 42% | |
| Sugars | 3.89g | 230% | |
| Dietary Fiber | 2.12g | 125% | |
| Protein | 1.49g | 44% | |
| Vitamin C | 104.7mg | 2579% | |
| Iron | 3.2mg | 263% | |
| Calcium | 10.6mg | 16% | |
* 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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