Savor a symphony of flavors with Kale & Red Pepper Bites, a harmonious fusion of wholesome ingredients that excite the palate and invigorate the senses. Crafted from a blend of medium-grain brown rice, nutrient-rich millet, protein-packed split red lentils, and quinoa, these bites lay the foundation for a dish bursting with nutrition and taste. Enriched with the vibrant essence of frozen kale, finely diced red capsicum, and onion, these bites come alive with a melange of textures and tastes that bring a delightful balance to each bite.
The ensemble of Italian dried herb mix, garlic granules, and onion powder lends a fragrant depth to this creation, while the nutritional yeast and low-sodium tamari or soy sauce intertwine to elevate the umami flavours. For those seeking an extra layer of indulgence, the optional addition of tahini and ground almonds introduces a nuanced richness and depth. To finish, the zesty touch from the juice of half a lemon and the zest of a whole lemon imparts a delightful tang, sealing the robust and vibrant profile of these bites.
These delectable Bites are a celebration of taste and nutrition. The amalgamation of earthy grains and pulses with the verdant kale and diced red capsicum creates a delightful dance of textures and flavours. The medley of herbs and spices infuses every bite with warmth and depth, while the optional tahini and ground almonds offer a creamy and nutty dimension. A burst of citrus from the lemon juice and zest ties everything together, presenting a tantalizing blend that excites the taste buds and elevates the culinary experience. Whether as a standalone delight or paired with accompaniments, these bites promise a wholesome and flavoursome culinary journey.
Kale & Red Pepper Bites
Ingredients
- ½ cup medium grain brown rice
- ¼ cup millet
- ¼ cup split red lentils
- ¼ cup quinoa
- 1 box frozen kale
- 1 red capsicum (bell pepper) finely diced
- 1 lrg brown onion finely diced
- 1 tsp italian dried herb mix
- ½ tsp garlic granules
- ½ tsp onion powder
- 2 tbsp nutritional yeast
- 1 tbsp low sodium tamari / soy sauce
- 1 tbsp tahini optional
- ¼ cup ground almond optional
- juice of half a lemon
- zest of a whole lemon
Instructions
- Rinse the grains and lentils in a fine sieve under running water for a few minutes.
- Place them in a rice cooker (or saucepan, but you may need to add an extra half a cup of water before the grains are fully cooked, depending on how tight fitting the lid is) with 3 cups of water, and put it on to cook.
- Preheat the oven to 200℃ (375℉)
- Meanwhile, put the kale into a sieve (in which the sieve will be enclosed) and cover in boiling water.
- Place a large frying pan over medium heat, and "fry" the capsicum and onion, adding a splash of water or stock to stop sticking. Do not allow it to get too moist. Once softened after a few minutes, add the herbs and garlic. Cook until the moisture evaporates out and the vegetables are fairly dry but not sticking to the pan.
- Drain the kale, and squeeze all the water out of it with your hands - I find it easiest to do this in 3 or 4 small handfuls and set aside.
- Once the grains are cooked (they should be fairly dry also), tip them into a large bowl, and tip in the contents of the frying pan. Sprinkle in the kale, breaking up any lumps, then add the nutritional yeast, tamari, tahini, lemon, zest & almonds and thoroughly mix.
- Sprinkle some sesame seeds if using, into the bottom of each muffin hole, then pack the mixture firmly on top, pushing down to ensure no air pockets which will stop them coming out cleanly. Sprinkle some more sesame seeds on top.
- Pop into the top of the oven for 20 minutes. Take out, allow to sit for 5 minutes, then invert the tray onto a cooling rack, making sure they all come out (you might need to loosen stubborn ones around the side with a plastic knife), and place that on top of a baking tray and then pop back in the oven for 10 minutes to crisp up the bottoms.
- My mixture made 34, so you can use the tray again to use up the mixture for another 6-10 bites.
