Capsicums stuffed with rice and soya.
Keep your heart healthy with a well-balanced meal that provides the right
nutrients
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Ingredients
|
Serves:
4
Time
required:
20
minutes
4 capsicums
½ tsp oil
For the
filling:
1 cup rice
2 tbsp soya granules
1 onion, ground to a
paste
1 tsp ginger-garlic paste
A pinch of garam masala powder
A pinch of salt
2 tsp oil
For the garnish:
2 tsp parsley,
chopped
|
Method
To
prepare the filling:
Boil the soya granules in water till soft and
squeeze out the water. Heat oil and sauté the onion and ginger-garlic
pastes for a minute, then add the rice, soya granules, garam masala powder and
salt. Divide the filling into four equal parts.
Slice off the stem
end of the capsicums and scoop out the seeds.
Slightly grease them
with oil and bake for a few minutes. Stuff each capsicum with one part of the
filling. Serve a mini meal with any raita as an
accompaniment.
Nutritional value of each serving:
Calories:
107.0 k cal
Carbohydrates: 15.4 g
Fat: 3.2 g
Fibre: 0.7
g
Minerals: 0.8 g
Protein: 5.3
g
Extracted from the book,
The Healthy Heart
DietBook
by G Padma Vijay, published by
Orient Paperbacks.
Photographs: Shashi
Nair
G Padma Vijay is a trained
nutritionist with research experience in clinical nutrition.
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