Fun Fact: Did you know that just 1 cup of chopped bell peppers contains over 100% of your daily requirement for Vitamin C?
I don’t know about you, but I LOVE cooking with bell peppers, not just for the blast of Vitamin C, but also for their amazing fresh taste. Bell peppers are a sweeter member of the Chile pepper family, although they still contain small amounts of a component called capsaicin, which gives humans that burning sensation associated with most hot peppers. Interestingly, scientists are currently studying capsaicin
for its potential anti-bacterial properties, which will hopefully one day be useful as an alternative source for fight off bacterial infections. Until then, we can enjoy peppers for their unique and amazing taste, while reaping whatever other benefits they have to offer “behind the scenes”.
This is yet another reason to eat a rainbow of colorful fruits and veggies, for the amazing variety of phytochemical and other compounds hidden within them! I hope you enjoy this week’s recipe.
Ingredients (Yields 6 cups):
- 1 cup of chickpeas, cooked or canned
- 2 cups of quinoa, cooked
- 1 red pepper, sliced
- 1 green pepper, sliced
- 1/2 red onion, sliced
- 5 campari tomatoes, quartered (remove the excess juice)
- 2 cups of broccoli florets
- 4 cloves of garlic, minced
- 2 Tbsp. olive oil
- 2 Tbsp. Italian seasoning
- 1/4 cup Parmesan cheese
- 1 Tbsp. onion powder (To season the chickpeas)
- 1 Tbsp garlic powder (to season the chickpeas)
- 6 Tbsp. Italian dressing
- Salt to taste, if desired
- Preheat your oven to 450 degrees. Line two large baking sheets with parchment paper, and set them aside for now.
- Combine the sliced veggies and freshly minced garlic in a medium sized bowl. Drizzle 1 Tbsp. of olive oil over the vegetables, and stir to evenly coat the vegetables. Stir in the Italian seasoning, and set this bowl aside for now.
- Fill a second bowl with the chickpeas. Drizzle 1 Tbsp. of olive oil over the chickpeas, and spread the olive oil evenly throughout the bowl. Add the garlic powder, onion powder, and a shake of salt (if desired) to the bowl, and stir to evenly disburse the seasonings.
- Spread the vegetables out evenly over one of the baking sheets, and spread the chickpeas evenly over the second baking sheet. Heat both pans in the oven for 30-40 minutes.
Hint: The chickpeas will be golden brown and crispy on the outside when they are finished. The vegetables will start to brown when they are finished; and the tomatoes will no longer be juicy.
- While you are waiting for your ingredients to roast, add the 2 cups of quinoa to a large bowl. When your roasted veggies are ready, combine them with the quinoa. Stir in the parmesan cheese, and Italian dressing.
Food Groups Amount Per Portion Grains ½ ounce(s) Whole Grains ½ ounce(s) Vegetables 1½ cup(s) Dark Green ¼ cup(s) Red & Orange ¾ cup(s) Beans & Peas ¼ cup(s) Other ¼ cup(s) Oils 1 teaspoon Calories Amount Per Portion Total Calories 220 Calories Added Sugars 5 Calories Saturated Fat 14 Calories Nutrients Amount Per Portion Protein 8 g Carbohydrate 30 g Dietary Fiber 7 g Total Sugars 8 g Added Sugars 1 g Total Fat 8 g Saturated Fat 2 g Monounsaturated Fat 4 g Polyunsaturated Fat 2 g Linoleic Acid 2 g α-Linolenic Acid 0.2 g Omega 3 – EPA 0 mg Omega 3 – DHA 6 mg Cholesterol 3 mg Minerals Amount Per Portion Calcium 96 mg Potassium 625 mg Sodium 264 mg Copper 275 µg Iron 2 mg Magnesium 66 mg Phosphorus 200 mg Selenium 5 µg Zinc 2 mg Vitamins Amount Per Portion Vitamin A 95 µg RAE Vitamin B6 0.4 mg Vitamin B12 0.1 µg Vitamin C 83 mg Vitamin D 0 µg Vitamin E 3 mg AT Vitamin K 46 µg Folate 92 µg DFE Thiamin 0.2 mg Riboflavin 0.2 mg Niacin 1 mg Choline 40 mg