Savory Stuffed Bell Peppers

Savory Stuffed Bell Peppers are a hearty and nutritious dish, perfect for a healthy dinner. These peppers are filled with a flavorful mixture of quinoa, black beans, and spices, making them both satisfying and wholesome.

Ingredients

• 2 large bell peppers - any color
• 100 grams quinoa - rinsed
• 200 ml vegetable broth
• 100 grams canned black beans - drained and rinsed
• 50 grams corn - canned or frozen
• 1 small onion - finely chopped
• 2 cloves garlic - minced
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• Salt - to taste
• Pepper - to taste
• 30 grams shredded cheese - optional
• 1 tablespoon olive oil
• Fresh cilantro - for garnish

Steps

1. Preheat the oven to 180°C (350°F).
2. Cut the tops off the bell peppers and remove the seeds and membranes. Lightly brush the outside with olive oil and place them upright in a baking dish.
3. In a medium saucepan, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until the onion is translucent, about 3-4 minutes.
4. Stir in the quinoa, vegetable broth, cumin, smoked paprika, salt, and pepper. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is cooked and the liquid is absorbed.
5. Remove the saucepan from heat and stir in the black beans and corn until well combined.
6. Spoon the quinoa mixture into each bell pepper, packing it down gently. If using, sprinkle the shredded cheese on top of the stuffed peppers.
7. Cover the dish with aluminum foil and bake in the preheated oven for 20 minutes. Remove the foil and bake for an additional 10 minutes, or until the peppers are tender.
8. Remove from the oven, let cool slightly, and garnish with fresh cilantro before serving.

Nutrition

• Calories: 380
• Protein: 12 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 10 mg
• Total Fat: 10 g
• Saturated Fat: 3 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• High in fiber, promoting digestive health.
• Rich in antioxidants from bell peppers, supporting immune function.

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