White beans (cannellini, canned, drained): 100g (1/2 cup), Tuna (canned in water, drained): 85g (3 oz), Bell peppers (large): 200g (1 whole), Quinoa (cooked): 50g (1/4 cup), Spinach: 30g (1 cup, fresh), Onion: 30g (1/4 cup, diced), Garlic: 3g (1 clove, minced), Lemon juice: 10ml (2 tsp), Olive oil: 5ml (1 tsp), Parmesan cheese: 15g (1 tbsp, grated), Fresh herbs (parsley or dill): 5g (1 tbsp, chopped), Red pepper flakes: 1g (1/4 tsp, optional), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp)
1. Preheat oven to 375°F (190°C). 2. Cut the bell pepper in half lengthwise and remove seeds and membranes. Place cut-side up in a small baking dish. 3. Heat 5ml olive oil in a skillet over medium heat. 4. Add 30g diced onion and cook until translucent, about 3 minutes. 5. Add 3g minced garlic and cook for 30 seconds. 6. Add 30g spinach and cook until wilted, about 1-2 minutes. 7. In a bowl, combine 100g white beans, 85g tuna, 50g cooked quinoa, the spinach mixture, 10ml lemon juice, 5g chopped fresh herbs, 1g red pepper flakes (if using), 1g salt, and 1g black pepper. 8. Fill the bell pepper halves with the bean and tuna mixture. 9. Sprinkle with 15g grated Parmesan cheese. 10. Bake for 20-25 minutes until peppers are tender and filling is heated through.
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