Beef & Veggie Stuffed Bell Peppers with Eggplant

Servings: 2

Ingredients

• 2 large bell peppers (any colour), tops cut off and seeds removed
• 150g lean beef mince
• 1/2 medium aubergine (eggplant), diced
• 1/2 medium onion, finely chopped
• 1 clove garlic, minced
• 1/2 large tomato, diced
• 1/4 cup cooked quinoa or brown rice
• 1/2 tsp olive oil
• 1/2 tsp smoked paprika
• 1/4 tsp ground cumin
• 1/4 tsp dried oregano
• Salt and pepper, to taste
• Fresh parsley or cilantro, chopped (for garnish)

Instructions

1. Prepare the Peppers: Preheat your oven to 190°C (375°F). Place the bell peppers in a baking dish, open side up. Drizzle with a little olive oil, then bake for 10-12 minutes to soften slightly.
2. Cook the Beef: Heat olive oil in a large skillet over medium heat. Add the onion and garlic, and sauté until softened and fragrant.
3. Add the Beef & Eggplant: Add the beef mince, breaking it apart as it cooks. Once the beef is mostly browned, add the diced aubergine, stirring until it begins to soften.
4. Add Seasoning and Tomatoes: Add the smoked paprika, cumin, oregano, salt, and pepper. Stir in the diced tomato, cooking until the tomato releases juices and the mixture is well combined.
5. Combine with Quinoa/Rice: Stir in the cooked quinoa or brown rice. Adjust seasoning as needed.
6. Fill the Peppers: Spoon the beef and vegetable mixture into the softened bell peppers, packing it in.
7. Bake: Return the stuffed peppers to the oven and bake for another 15-20 minutes, until the peppers are tender and the filling is hot.
8. Serve: Garnish with chopped parsley or cilantro, and enjoy!

This balanced dinner is perfect for a light, protein-rich meal that supports muscle health, digestive health, and provides a well-balanced blend of protein, fiber, and essential vitamins and minerals, particularly beneficial for maintaining muscle mass, supporting immune health, and providing energy. 

Nutritional breakdown per serving (based on average nutritional values for each ingredient):

• Calories: ~350 kcal
• Protein: 20g
• Total Fat: 15g
  • Saturated Fat: 5g
• Carbohydrates: 30g
  • Dietary Fiber: 7g
  • Sugars: 5g
• Cholesterol: 55mg
• Sodium: 200mg
• Vitamins:
  • Vitamin A: ~900 mcg (100% DV)
  • Vitamin C: ~100 mg (111% DV)
  • Vitamin B6: 0.5 mg (38% DV)
• Minerals:
  • Calcium: 70 mg
  • Iron: 3.5 mg
  • Potassium: 800 mg
  • Magnesium: 50 mg