Recipe to increase zinc, phosphorus and iron

Nutrient-Boosted Quinoa and Spinach Stuffed Bell Peppers

Ingredients:

4 large red peppers

1 cup quinoa, rinsed

2 cups of vegetable broth

1 cup fresh spinach, chopped

1 can (400g) cooked chickpeas, rinsed and drained

1/2 cup raisins

1/4 cup chopped walnuts

2 tablespoons olive oil

2 cloves garlic, minced

1 teaspoon cumin powder

1 teaspoon paprika

Salt and pepper to taste

Instructions:

Preheat the oven to 180°C.

Cut the tops off the peppers and remove the seeds and membranes. Place the peppers on a baking sheet.

In a pot, combine the quinoa and vegetable broth. Bring to a boil, then reduce the heat and simmer for 15-20 minutes or until the quinoa is tender and has absorbed all the liquid.

Meanwhile, in a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant.

Add the spinach and cook until wilted. Then, add the cooked chickpeas, raisins, walnuts, cumin powder and paprika. Mix well and cook for a few minutes.

Once the quinoa is ready, add it to the spinach and chickpea mixture. Mix everything and season with salt and pepper to taste.

Stuff the peppers with the mixture and place the top part that you had previously cut.

Bake in the preheated oven for 25-30 minutes or until the peppers are tender.

This recipe is an excellent source of zinc, phosphorus and iron. Quinoa and chickpeas provide these essential nutrients, while spinach and walnuts provide an extra boost. Enjoy this delicious and nutritious meal!