Nageze

The perfect distraction from isolation, a hearty, belly warming meal that is simple enough to involve the whole family.

Capsicum – contains high levels of vitamin C, lycopene and antioxidants which helps to boost our immune system. The presence of phytochemical compounds in capsicum produces an anti-inflammatory response to help relieve joint pain and improve osteoarthritis management.  

Zucchini – rich in many vitamins and minerals such as potassium, zinc, vitamin A and several B vitamins. This nutrient-dense food also contains antioxidant and phytonutrients, which helps to slow down aging and chronic inflammation. Zucchini is low calories and high in fibre, helping to keep us fuller for longer without affecting our waistline.  

Quinoa – is considered as a complete protein as it contains all the nine essential amino acids, that our body cannot create. Quinoa also provides a rich source of calcium, magnesium, B vitamins and vitamin E. This superfood contains twice as much fibre as other grains, which helps to improve our digestive health. Research suggests quinoa contains many nutritional compounds that may help with fighting inflammation.   

Serves 4 I prep time 15 min I cooking time 50 min  

Ingredients:  

  • 4 large red capsicums (anti-inflammatory ingredient 1) 
  • 2 cups butternut pumpkin, cut into small cubes 
  • 1 zucchini, cut into small cubes (anti-inflammatory ingredient 2) 
  • 1 tablespoon extra virgin olive oil   
  • 1 garlic clove, minced 
  • 1 teaspoon grounded cumin  
  • salt and cracked pepper 
  • ¾ cup uncooked quinoa (anti-inflammatory ingredient 3) 
  • 1 can diced tomatoes, drained  
  • ¼ cup chopped fresh basil leaves 
  • ¼ cup crumbled feta, plus more for sprinkling 

Method: 

  1. Preheat oven to 200 °C (180 °C fan-forced). Line baking tray with non-stick baking paper. 
  2. Place pumpkin on baking tray. Drizzle with olive oil, season with salt and pepper. Bake for 20 to 25 minutes until slightly tender.  
  3. In a small saucepan, bring 1 ¼ cups water to a boil over high heat. Add the quinoa, give it a quick stir, and cover. Simmer for 15 minutes over low heat. Turn off the heat and allow the quinoa to steam covered for 5 minutes. Remove the lid and fluff with a fork. 
  4. In a large bowl, add cooked quinoa, roasted pumpkin, tomatoes, zucchini, basil, cumin, garlic and feta. Gentle stir to combine. Season with salt and pepper. Set aside.  
  5. Cut the tops off the capsicum. Scoop out the seeds. Spoon quinoa mixture into each capsicum. Cover dish with foil and bake for 20 – 30 minutes. Remove foil and sprinkle extra feta cheese on top and bake for another 10 minutes. Serve immediately.  

  

Nutritional Information  

per serve  

Energy  

 1101kJ  

 (262 cal) 

Total Fat  

6g  

Saturated Fat  

1g  

Carbohydrate  

36g 

Sugar  

7g 

Fibre  

6g 

Sodium  

220mg 

Protein  

13g 

 

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