Baked Stuffed Peppers

Baked Stuffed Peppers are a wholesome and vibrant dish, featuring bell peppers filled with a savory blend of quinoa, black beans, and fresh vegetables. This healthy American classic is not only delicious but also packed with nutrients, making it a perfect meal for any time of the day.

Ingredients

• 2 large bell peppers (any color)
• 100 grams quinoa (uncooked)
• 240 ml vegetable broth
• 100 grams canned black beans, rinsed and drained
• 50 grams corn kernels (fresh or frozen)
• 50 grams diced tomatoes (canned or fresh)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• 30 grams shredded low-fat cheese (optional)
• Fresh cilantro for garnish

Steps

1. Preheat your oven to 190°C (375°F).
2. Rinse the quinoa under cold water, then combine it with vegetable broth in a saucepan. Bring to a boil, reduce to a simmer, cover, and cook for about 15 minutes until the quinoa is fluffy and the liquid is absorbed.
3. While the quinoa is cooking, prepare the bell peppers by cutting the tops off and removing the seeds. Place them upright in a baking dish.
4. In a skillet, heat a small amount of oil over medium heat. Add the chopped onion and garlic, sautéing until softened (about 3-4 minutes).
5. Stir in the black beans, corn, diced tomatoes, cumin, paprika, salt, and pepper to the skillet. Cook for another 2-3 minutes until heated through.
6. Once the quinoa is cooked, fluff it with a fork and add it to the skillet mixture, stirring well to combine all ingredients.
7. Spoon the quinoa mixture into the prepared bell peppers, packing it in lightly. If desired, sprinkle shredded cheese on top of each stuffed pepper.
8. Cover the baking dish with foil and bake in the preheated oven for 25 minutes. Remove the foil and bake for an additional 5-10 minutes until the peppers are tender and any cheese is melted.
9. Remove from the oven, let cool slightly, and garnish with fresh cilantro before serving.

Nutrition

• Calories: 350
• Protein: 13 g
• Carbs: 55 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 400 mg
• Cholesterol: 10 mg
• Total Fat: 6 g
• Saturated Fat: 2 g
• Unsaturated Fat: 4 g
• Water: 0.3 L

Health Benefits

• High in fiber, which aids digestion and promotes satiety.
• Rich in vitamins A and C from bell peppers, supporting immune health.

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