Vegetable and Quinoa Stuffed Peppers

These vibrant Vegetable and Quinoa Stuffed Peppers are a nutritious and delicious way to enjoy a wholesome lunch. Packed with protein and fiber, they provide a satisfying meal that is both colorful and flavorful.

Ingredients

• Bell peppers - 2 large (any color)
• Quinoa - 1/2 cup (uncooked)
• Vegetable broth - 1 cup
• Zucchini - 1 small, diced
• Carrot - 1 medium, diced
• Red onion - 1/2 small, diced
• Garlic - 2 cloves, minced
• Black beans - 1/2 cup, drained and rinsed
• Corn - 1/2 cup (canned or frozen)
• Cumin - 1 tsp
• Chili powder - 1/2 tsp
• Olive oil - 1 tbsp
• Salt - 1/2 tsp
• Black pepper - 1/4 tsp
• Fresh cilantro - 2 tbsp, chopped (optional)
• Lime - 1, juiced

Steps

1. Preheat the oven to 190°C (375°F).
2. In a medium saucepan, combine the quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the liquid is absorbed. Fluff with a fork and set aside.
3. While the quinoa is cooking, prepare the bell peppers by cutting the tops off and removing the seeds and membranes. Set aside.
4. In a large skillet, heat the olive oil over medium heat. Add the diced red onion and garlic; sauté for 2-3 minutes until the onion is translucent.
5. Add the diced zucchini and carrot to the skillet and cook for another 5-7 minutes until they are tender.
6. Stir in the cooked quinoa, black beans, corn, cumin, chili powder, salt, and black pepper. Mix well and cook for an additional 2-3 minutes until heated through.
7. Remove the skillet from heat and stir in the lime juice and chopped cilantro, if using.
8. Stuff each bell pepper with the quinoa and vegetable mixture, packing it in gently.
9. Place the stuffed peppers upright in a baking dish. If desired, add a splash of vegetable broth to the bottom of the dish to help steam the peppers.
10. Cover the baking dish with aluminum 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.
11. Remove from the oven and let cool for a few minutes before serving.

Nutrition

• Calories: 320
• Protein: 12 g
• Carbs: 54 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, which aids in digestion and keeps you feeling full.
• Rich in vitamins and minerals from the variety of vegetables, supporting overall health.

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