Vegetarian Stuffed Peppers

For five people (quantities for ten people are given below)

1 medium-sized onion, peeled
a small bunch of fresh parsley, large stems discarded
2 garlic cloves
4 tbsp vegetable oil
250g quinoa
550ml vegetable stock
5 medium-sized red peppers
250g mushrooms
2 tbsp single cream
2 egg yolks
salt and pepper
vegetable oil for the tray

Method

1. Heat the oven to180C/375F/gas 4.
2. Chop the onion very finely. Crush the garlic cloves with the flat side of a knife to make peeling them easier, then chop the cloves.
3. Heat half the oil in a saucepan over low heat, add half the chopped onion and put half the garlic and the chopped onions in a saucepan over low heat with a small amount of olive oil and cook until soft.
4. Add the quinoa and the vegetable stock, raise the heat a little and simmer for 20 minutes or until the quinoa has absorbed the stock. Put this aside to cool.
5. Meanwhile, cut the peppers in half and remove the seeds. Chop the mushrooms into fairly small pieces and cook them in the remaining 2 tbsp of the oil in a small pan over low heat until they are soft and remove them from the heat. Mix the cream and egg yolks together and season with salt and pepper. Stir in the mushrooms and reserve.
6. Chop the parsley finely and mix it with the rest of the garlic. Brush or spread this parsley mixture inside each pepper half. Divide the quinoa by spooning it into each pepper half. Finally put some of the mushroom mixture on top of each one.
7. Place the pepper halves on a lightly oiled baking tray in the centre of the oven. Bake for 20 minutes and serve.

Each serving provides:
Kcal: 355
Protein: 12.1g
Fat: 16.6g (of which saturated fat 2.8g)
Carbohydrate: 41.8g (of which sugars 14.9g)
Fibre: 3.6g

Nutrition Points:

a) Quinoa is a rich source of essential fatty acids, protein and fibre.
b) Quinoa is gluten free.
c) Red peppers are a great source of beta carotenes.

Serving suggestions:

a) Serve with a big mixed salad and hunks of crusty french bread to make this a light meal.

For ten people

2 medium-sized onions, peeled
a large bunch of fresh parsley, large stems discarded
4 garlic cloves
8 tbsp vegetable oil
500g quinoa
1.1L vegetable stock
10 medium-sized red peppers
500g mushrooms
4 tbsp single cream
4 egg yolks
salt and pepper
vegetable oil for the tray

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