STUFFED BELL PEPPERS WITH QUINOA AND BLACK BEANS
5/5
Chapati noodles or roti noodles is made up of thin strips of chapatis cooked with crunchy vegetables with the hint of tomato sauce, soya sauce, and garlic making the dish delicious and healthy. It is an innovative way to feed your kids chapati and veggies simultaneously.
This is great kids lunchbox option and is a good alternative to include vegetables and regular boring chapatis in their diet. This not monly makes perfect lunch but is also a good option for an evening snacks.
INGREDIENTS
- 4 bell peppers (any color)
- 1 cup cooked quinoa
- 1 cup black beans (cooked or canned)
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon cumin powder
- 1 teaspoon paprika
- 1/2 teaspoon chili powder (optional, for added heat)
- Salt and pepper to taste
- 1 tablespoon olive oil
- Fresh cilantro, chopped (for garnish)
INSTRUCTIONS
- Preheat the oven to 375°F (190°C).
- Cut the tops off the bell peppers and remove the seeds and membranes.
- In a large skillet, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until softened.
- Add the cooked quinoa, black beans, cumin powder, paprika, chili powder (if using), salt, and pepper to the skillet. Stir well to combine all the ingredients and cook for a few minutes until heated through.
- Stuff the bell peppers with the quinoa and black bean mixture, pressing it down gently to fill the peppers.
- Place the stuffed bell peppers in a baking dish and cover with aluminum foil.
- Bake in the preheated oven for 25-30 minutes, or until the peppers are tender.
- Remove the foil and continue baking for an additional 5 minutes to lightly brown the tops.
- Remove from the oven and let the stuffed peppers cool slightly before serving.
- Garnish with fresh chopped cilantro before serving.
PROCESS
- Preheat the oven and prepare the bell peppers by cutting off the tops and removing the seeds.
- Sauté the onion and garlic in olive oil until softened.
- Add the cooked quinoa, black beans, spices, salt, and pepper to the skillet. Stir well to combine and cook for a few minutes.
- Stuff the bell peppers with the quinoa and black bean mixture, pressing it down gently.
- Place the stuffed bell peppers in a baking dish, cover with foil, and bake in the oven.
- After baking, remove the foil and continue baking to lightly brown the tops.
- Let the stuffed peppers cool slightly before serving, and garnish with fresh cilantro.
TIPS
- Choose firm and fresh bell peppers for the best results.
- Feel free to customize the stuffing by adding your favorite vegetables or spices.
- You can use different colors of bell peppers for a vibrant presentation.
- Leftover stuffed bell peppers can be stored in the refrigerator for up to 3 days.
- Serve the stuffed peppers with a side of mixed greens or a fresh salad for a complete meal.
NUTRITION VALUE
- Calories: Approximately 250-300 calories per stuffed bell pepper
- Protein: Approximately 10-12 grams per stuffed bell pepper
- Fiber: Approximately 8-10 grams per stuffed bell pepper
- Healthy fats: Approximately 5-7 grams per stuffed bell pepper
- Carbohydrates: Approximately 40-45 grams per stuffed bell pepper
