Stuffed Bell Peppers with Quinoa and Rice

These stuffed bell peppers combine the nutty flavor of quinoa with the comfort of rice, creating a hearty and satisfying main dish. Topped with a zesty tomato sauce, they are both colorful and nutritious, perfect for a wholesome meal.

Ingredients

• 2 large bell peppers - any color
• 1/2 cup quinoa - rinsed
• 1/2 cup cooked rice - white or brown
• 1/2 cup canned black beans - drained and rinsed
• 1/2 cup corn - frozen or canned
• 1 small onion - diced
• 2 cloves garlic - minced
• 1 tsp cumin
• 1 tsp paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 cup diced tomatoes - canned
• 1 tbsp olive oil
• 1/4 cup shredded cheese - optional
• Fresh cilantro - for garnish

Steps

1. Preheat the oven to 190°C (375°F).
2. Cut the tops off the bell peppers and remove the seeds and membranes.
3. In a medium saucepan, heat the olive oil over medium heat. Add the diced onion and garlic, sauté until softened, about 3-4 minutes.
4. Stir in the quinoa, cumin, paprika, salt, and pepper. Add 1 cup of water, bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until quinoa is cooked and water is absorbed.
5. In a large bowl, combine the cooked quinoa, rice, black beans, corn, and half of the diced tomatoes. Mix well.
6. Stuff the bell peppers with the quinoa mixture, pressing down gently to pack it in.
7. Place the stuffed peppers upright in a baking dish. Pour the remaining diced tomatoes over the top and sprinkle with cheese if using.
8. Cover the baking dish with foil and bake for 25 minutes. Remove the foil and bake for an additional 10 minutes, until the peppers are tender.
9. Garnish with fresh cilantro before serving.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 400 mg
• Cholesterol: 10 mg
• Total Fat: 8 g
• Saturated Fat: 2 g
• Unsaturated Fat: 6 g
• Water: 0.3 L

Health Benefits

• Rich in fiber, promoting digestive health.
• High in protein, supporting muscle repair and growth.

Tags