Savory Quinoa and Vegetable Stuffed Peppers

Savory Quinoa and Vegetable Stuffed Peppers are a colorful and nutritious dish, perfect for a healthy dinner option. Packed with protein-rich quinoa and fresh vegetables, these stuffed peppers are both filling and flavorful.

Ingredients

• Quinoa - 1 cup
• Vegetable broth - 2 cups
• Bell peppers (any color) - 2 large
• Olive oil - 1 tablespoon
• Onion - 1 small, diced
• Garlic - 2 cloves, minced
• Zucchini - 1 medium, diced
• Cherry tomatoes - 1 cup, halved
• Black beans - 1 can (400g), drained and rinsed
• Corn - 1 cup (fresh or frozen)
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Cilantro - 1/4 cup, chopped (optional)
• Lime - 1, juiced
• Shredded cheese (optional) - 1/2 cup

Steps

1. Preheat the oven to 190°C (375°F).
2. Rinse the quinoa under cold water and combine it with vegetable broth in a saucepan. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes or until the liquid is absorbed. Fluff with a fork and set aside.
3. While the quinoa is cooking, cut the tops off the bell peppers and remove the seeds and membranes. Drizzle the insides with a little olive oil and place them cut-side up in a baking dish.
4. In a skillet, heat the remaining olive oil over medium heat. Add the diced onion and minced garlic, sautéing until translucent, about 3-4 minutes.
5. Add the diced zucchini, cherry tomatoes, black beans, corn, cumin, paprika, salt, and pepper to the skillet. Cook for another 5-7 minutes until the vegetables are tender.
6. Stir the cooked quinoa into the vegetable mixture, adding lime juice and chopped cilantro if using. Mix well to combine.
7. Spoon the quinoa and vegetable mixture into each bell pepper, packing it down gently. If desired, sprinkle shredded cheese on top.
8. Cover the baking dish with foil and bake in the preheated oven for 25 minutes. Remove the foil and bake for an additional 10 minutes until the peppers are tender and the cheese is bubbly.
9. Remove from the oven and let cool for a few minutes before serving.

Nutrition

• Calories: 400
• Protein: 15 g
• Carbs: 65 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 500 mg
• Cholesterol: 10 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• High in protein from quinoa and black beans, supporting muscle health.
• Rich in vitamins and minerals from a variety of vegetables.

Tags