Stuffed Peppers with Quinoa and Vegetables

These stuffed peppers are a wholesome and vibrant dish, filled with protein-rich quinoa and a medley of colorful vegetables. Perfect for a low-carb American supper, they offer a satisfying and nutritious meal that is both delicious and visually appealing.

Ingredients

• Bell peppers - 2 large (any color)
• Quinoa - 1/2 cup (uncooked)
• Vegetable broth - 1 cup
• Zucchini - 1 small, diced
• Cherry tomatoes - 1/2 cup, halved
• Onion - 1/4 medium, diced
• Garlic - 2 cloves, minced
• Olive oil - 1 tablespoon
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Feta cheese (optional) - 1/4 cup, crumbled

Steps

1. Preheat the oven to 190°C (375°F).
2. Rinse the quinoa under cold water and then combine it with vegetable broth in a saucepan. Bring to a boil, then reduce the heat, cover, and simmer for 15 minutes or until the quinoa is fluffy and the liquid is absorbed.
3. While the quinoa is cooking, cut the tops off the bell peppers and remove the seeds and membranes. Set aside.
4. In a skillet, heat the olive oil over medium heat. Add the diced onion and minced garlic, and sauté for about 3-4 minutes until softened.
5. Add the diced zucchini and cherry tomatoes to the skillet, followed by cumin, paprika, salt, and black pepper. Sauté for another 4-5 minutes until the vegetables are tender.
6. Once the quinoa is cooked, fluff it with a fork and combine it with the sautéed vegetables and chopped parsley.
7. Stuff each bell pepper with the quinoa and vegetable mixture, pressing down gently to fill them completely.
8. Place the stuffed peppers upright in a baking dish. If desired, sprinkle crumbled feta cheese on top of each pepper.
9. Cover the dish with aluminum foil and bake in the preheated oven for 25 minutes. Remove the foil and bake for an additional 10 minutes to allow the tops to brown slightly.
10. Remove from the oven, let cool for a few minutes, then serve warm.

Nutrition

• Calories: 320
• Protein: 12 g
• Carbs: 40 g
• Fiber: 8 g
• Sugar: 5 g
• Sodium: 400 mg
• Cholesterol: 10 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• Rich in vitamins and minerals from the bell peppers and vegetables.
• High in fiber and protein from quinoa, promoting digestive health and satiety.

Tags