Mediterranean Walnut Stuffed Bell Peppers
This fanciful looking dish, bursting with Mediterranean flair, is a great way to break away from the dinnertime blahs. Other nuts such as pine nuts, almonds, and pecans would work here, too. Herbs de Provence contains a mixture of marjoram, thyme, rosemary, and other dried herbs, and is a great way to punch up whole grains. You can also use whichever dried herbs you have on hand or the Middle Eastern spice mixture za’atar.
2/3 cup (160 mL) millet
2 tsp (10 mL) Herbs de Provence
1/2 cup (125 mL) chopped walnuts, preferably toasted
1/3 cup (80 mL) finely chopped kalamata olives
1/3 cup (80 mL) finely chopped oil-packed sun-dried tomatoes
1/3 cup (80 mL) pomegranate seeds
1/4 cup (60 mL) chopped flat-leaf parsley
1 green onion, chopped
1 Tbsp (15 mL) + 1 tsp (5 mL) extra-virgin olive oil
1/2 tsp (2 mL) lemon zest
Juice of 1/2 lemon
1/4 tsp (1 mL) black pepper
4 large red bell peppers
1/4 cup (60 mL) grated Parmesan cheese
Place millet, Herbs de Provence, and 1 1/2 cups (350 mL) water in medium saucepan. Bring to a boil, reduce heat, and simmer covered until millet is tender, about
25 minutes. Remove from heat, drain any excess water, and let stand for 5 minutes. Fluff millet with fork and toss with walnuts, olives, sun-dried tomatoes, pomegranate seeds, parsley, and green onion in large bowl.
In small bowl, whisk together 1 Tbsp (15 mL) oil, lemon zest, lemon juice, and black pepper. Add dressing to millet mixture and toss to combine.
Preheat oven broiler. Slice red peppers in half lengthwise and discard seeds, inner white membrane, and stem. Arrange slices, cut side down, on baking sheet and brush with remaining oil. Broil, about 6 in (15 cm) from heat, until skins are slightly charred and peppers are tender, about 8 minutes.
To serve, turn peppers over, stuff with millet mixture, and garnish with Parmesan.
Serves 4.
Each serving contains: 390 calories; 11 g protein; 21 g total fat (3 g sat. fat, 0 g trans fat); 44 g total carbohydrates (10 g sugars, 9 g fibre); 241 mg sodium
source: "Go Nuts", alive #372, October 2013
Mediterranean Walnut Stuffed Bell Peppers
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
