STUFFED BELL PEPPERS RECIPE
Stuffed Bell Peppers are a nutritious and filling meal option for Indian weight loss. They are packed with fiber, protein, and essential nutrients, making them a great addition to a balanced diet
INGREDIENTS
- 4 large bell peppers (any color)
- 1 cup cooked quinoa or brown rice
- 1 cup cooked black beans (or any beans of your choice)
- 1 cup diced tomatoes
- 1/2 cup corn kernels (fresh, canned, or frozen)
- 1/2 cup diced onion
- 1/2 cup diced zucchini
- 1/2 cup diced carrots
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1/2 teaspoon paprika
- Salt and pepper to taste
- 1 cup shredded vegan cheese (optional)
- Fresh cilantro or parsley for garnish
INSTRUCTIONS
Preheat your oven to 375°F (190°C).
Cut the tops off the bell peppers and remove the seeds and membranes. Rinse them under cold water and set aside.
In a large skillet, heat some olive oil over medium heat. Add the diced onions and garlic and sauté until they become translucent.
Add the diced zucchini and carrots to the skillet and cook for a few minutes until they start to soften.
Stir in the cooked quinoa or brown rice, black beans, diced tomatoes, and corn kernels into the skillet. Mix well.
Add the ground cumin, chili powder, paprika, salt, and pepper to the mixture. Adjust the seasonings according to your taste.
Let the mixture cook for a few more minutes until all the flavors are well combined.
Stuff each bell pepper with the mixture, pressing it down gently to ensure they are fully filled.
Optional: Sprinkle shredded vegan cheese on top of each stuffed bell pepper for added flavor.
Place the stuffed bell peppers in a baking dish and cover the dish with aluminum foil.
Bake the stuffed bell peppers in the preheated oven for about 25-30 minutes, or until the peppers are tender.
Remove the foil and bake for an additional 5 minutes to allow the cheese to melt and turn slightly golden.
Garnish with fresh cilantro or parsley before serving.
TIPS
Choose colorful bell peppers: Opt for different-colored bell peppers to add variety and a range of nutrients to your meal.
Add more veggies: Feel free to add more vegetables like spinach, mushrooms, or broccoli to the stuffing mixture for extra nutrition and flavor.
Use lean protein sources: Besides black beans, you can use other sources of lean protein like lentils or tofu to suit your dietary preferences.
Control portion sizes: While stuffed bell peppers are healthy, the portion size matters for weight loss. Stick to one stuffed bell pepper as a serving and pair it with a side salad or vegetables.
Meal prep: Stuffed bell peppers can be prepared in advance and refrigerated for a quick and easy meal during busy days. Just reheat them in the oven or microwave before serving.
Customize seasonings: Adjust the spices and seasonings according to your taste preferences. You can make the stuffing milder or spicier by adding or reducing the amount of chili powder or other spices.
Experiment with toppings: Besides vegan cheese, you can top the stuffed bell peppers with a dollop of Greek yogurt, salsa, or avocado for added creaminess and flavor.
NUTRITION VALUE
- Calories: Approximately 200-250 calories (depending on the ingredients used)
- Protein: 8-10 grams
- Fat: 3-5 grams
- Carbohydrates: 30-35 grams
- Fiber: 6-8 grams
