Quinoa Stuffed Bell Peppers
Quinoa Stuffed Bell Peppers offer a nutritious and wholesome meal that combines the protein-rich goodness of quinoa with a medley of colorful vegetables, all encased in flavorful bell peppers. The stuffing is seasoned with a harmonious blend of spices, creating a well-balanced and satisfying dish that’s both visually appealing and delicious.
INGREDIENTS
- 4 large bell peppers (any color)
- 1 cup quinoa, rinsed and drained
- 2 cups vegetable broth or water
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 carrot, diced
- 1 zucchini, diced
- 1 cup diced tomatoes (canned or fresh)
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1/2 teaspoon dried oregano
- Salt and pepper to taste
- 1 cup cooked black beans (canned or cooked from dry)
- 1/2 cup grated cheese (cheddar, mozzarella, or your choice)
- Chopped fresh parsley or cilantro for garnish
INSTRUCTIONS
Preheat the oven to 375°F (190°C).
Cut the tops off the bell peppers and remove the seeds and membranes. Set aside.
In a medium pot, combine the quinoa and vegetable broth (or water). Bring to a boil, then reduce the heat to low, cover, and simmer for about 15-20 minutes, or until the quinoa is cooked and the liquid is absorbed. Fluff with a fork.
In a large skillet, heat olive oil over medium heat.
Add chopped onion and sauté until it becomes translucent.
Stir in minced garlic, diced carrot, and diced zucchini. Sauté for a few minutes until the vegetables start to soften.
Add diced tomatoes, ground cumin, paprika, dried oregano, salt, and pepper. Cook for another 2-3 minutes, allowing the flavors to meld.
Stir in the cooked quinoa and black beans. Mix everything together until well combined.
Fill each bell pepper with the quinoa and vegetable mixture, pressing it down gently to fill the pepper.
Place the stuffed peppers in a baking dish. If desired, sprinkle grated cheese on top of each stuffed pepper.
Cover the baking dish with aluminum foil and bake in the preheated oven for about 25-30 minutes, or until the peppers are tender and the cheese is melted.
Assembling the Dish:
Serve the Quinoa Stuffed Bell Peppers on individual plates.
Garnish with chopped fresh parsley or cilantro for added flavor and visual appeal.
TIPS
Customize the stuffing by adding other vegetables or herbs, such as chopped spinach, mushrooms, or fresh basil.
Experiment with different types of cheese for topping, such as feta or pepper jack.
Drizzle a bit of olive oil or a squeeze of lemon juice over the stuffed peppers before serving.
NUTRITION VALUE
- Calories: Approximately 300-350 kcal (excluding cheese)
- Protein: About 10-15g
- Carbohydrates: Around 45-50g
- Fat: Approximately 8-10g
