QUINOA STUFFED BELL PEPPERS

QUINOA STUFFED BELL PEPPERS

Quinoa Stuffed Bell Peppers are a vibrant, nutritious dish perfect for a light yet satisfying meal. The bell peppers are halved and filled with a hearty mixture of cooked quinoa, black beans, and corn, all seasoned with cumin and tomato sauce. This dish offers a delightful balance of textures and flavours, from the softness of the quinoa to the slight crunch of the vegetables. It’s a great way to enjoy a plant-based meal rich in protein, fibre, and essential nutrients. Whether you’re looking for a healthy lunch or a meatless dinner, these stuffed peppers are a delicious and wholesome choice.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1

CUISINE

Mediterranean, American, Mexican, Californian

PREPARATION / TECHNIQUES

Bake, One-Pot Wonders, Prepared in Advance, 5 Ingredients or Less, Marinate

OCCASION / HOLIDAY

Cinco De Mayo, Fall, Family Reunion, Father’s Day, Fourth Of July, Graduation, Hanukkah, Kentucky Derby, Memorial Day, Mothers Day, New Years Day, Oscars, Passover, Picnic, Potluck, Rosh Hashanah, Shower, Spring, St Patricks Day, Summer, Super Bowl, Tailgating, Thanksgiving, Valentines Day, Wedding, Winter, Backyard BBQ, Christmas Eve, Easter, Engagement Party, Fall

SPECIAL CONSIDERATION / DIETARY CONCERNS

Vegetarian, Healthy, High Fibre, Gluten-Free, Kid Friendly, Kosher, Kosher for Passover, Low Cholesterol, Low Sodium, Low Fat, Low/ No Sugar, Organic

DISH TYPE

Entrée, Main Course

INGREDIENTS FOR QUINOA STUFFED BELL PEPPERS

• 1 large bell pepper, halved and deseeded

• 1/4 cup quinoa, cooked

• 1/4 cup black beans, rinsed

• 1/4 cup corn kernels

• 1 tbsp tomato sauce

• 1/2 tsp cumin

• Salt and pepper to taste

FULL NUTRITIONAL INFORMATION

• Calories: 220 kcal

• Protein: 7g

• Carbohydrates: 35g

• Fat: 6g

• Saturated Fat: 1g

• Fibre: 8g

• Sodium: 190mg

• Sugars: 6g

• Vitamin C: 150% of Daily Value (DV)

PREPARATION FOR QUINOA STUFFED BELL PEPPERS

1. Preheat Oven: Preheat your Oven to 190°C (375°F). Lightly grease a baking dish or line it with parchment paper.

2. Prepare the Quinoa Mixture: Combine the cooked quinoa, black beans, corn, tomato sauce, cumin, salt, and pepper in a mixing bowl. Stir until all ingredients are well mixed.

3. Stuff the Peppers: Place the halved bell peppers in the prepared baking dish. Spoon the quinoa mixture into each pepper half, packing it in firmly.

4. Bake the Peppers: Cover the dish with aluminium foil and bake in the Oven for 25-30 minutes, or until the peppers are tender and the filling is heated.

5. Serve: Remove from the Oven and serve hot. Garnish with fresh herbs or a sprinkle of cheese, if desired.

PREP TIME

15 minutes

COOKING TIME

25-30 minutes

TIPS FOR QUINOA STUFFED BELL PEPPERS

• Pepper Varieties: Use coloured bell peppers (red, yellow, or orange) for a colourful presentation and varied sweetness.

• Cooking Quinoa: Rinse quinoa thoroughly before cooking to remove its natural bitterness. Cook according to package instructions.

• Filling Options: If you have leftover filling, use it as a salad topping or side dish.

VARIATIONS

• Spicy Kick: Add diced jalapeños or a pinch of cayenne pepper to the quinoa mixture for a spicy version.

• Cheesy: Top the stuffed peppers with shredded cheese before baking for a melty finish.

• Meat Addition: Mix in cooked ground turkey or beef with the quinoa for a non-vegetarian option.

PREPPING AND STORAGE

• Fridge: Store leftover stuffed peppers in an airtight container in the refrigerator for up to 3 days.

• Freezing: You can freeze the stuffed peppers before baking. Wrap them individually in foil, then place them in a freezer-safe bag. Thaw overnight in the fridge before baking.

• Advance Prep: Prepare the quinoa filling a day in advance and store it in the refrigerator. Stuff and bake the peppers when ready to serve.