Directions:
- Preheat oven to 200 degrees Celsius.
- Rub 1 tbsp oil over capsicum skin. Season to taste. Arrange cut side up on a tray. Bake for 20 - 30 minutes until slightly tender. Add pumpkin seeds to tray for final 2 minutes until puffed and toasted.
- In a large saucepan, heat 1 tbsp oil on medium heat. Fry onion for 1 -2 minutes until tender. Stir in garlic and chilli and cook for 30 seconds.
- Add stock and quinoa. bring to boil. Reduce heat to low. Simmer covered for 10 minutes, stirring occasionally until tender. Remove from heat. Set aside, covered for 10 minutes. Stir corn, olives and parsley through.
- Season to taste.
- Fill capsicums with quinoa mixture. Serve topped with avocado and sour cream. Sprinkle with pumpkin seeds.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 584.64 Kcal (2448 kJ) | ||
| Calories from fat | 131.7 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.63g | 23% | |
|---|---|---|---|
| Cholesterol | 6.61mg | 2% | |
| Sodium | 12733.57mg | 531% | |
| Potassium | 538.8mg | 11% | |
| Total Carbs | 94.33g | 31% | |
| Sugars | 3.39g | 14% | |
| Dietary Fiber | 7.1g | 28% | |
| Protein | 9.22g | 18% | |
| Vitamin C | 13.7mg | 23% | |
| Iron | 2.3mg | 13% | |
| Calcium | 54mg | 5% | |
| Amount Per 100 g | |||
| Calories | 219.1 Kcal (917 kJ) | ||
| Calories from fat | 49.36 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.48g | 23% | |
|---|---|---|---|
| Cholesterol | 2.48mg | 2% | |
| Sodium | 4771.96mg | 531% | |
| Potassium | 201.92mg | 11% | |
| Total Carbs | 35.35g | 31% | |
| Sugars | 1.27g | 14% | |
| Dietary Fiber | 2.66g | 28% | |
| Protein | 3.45g | 18% | |
| Vitamin C | 5.1mg | 23% | |
| Iron | 0.9mg | 13% | |
| Calcium | 20.3mg | 5% | |
* 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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