Are you looking for a nutritious, flavorful meal that’s easy to prepare and perfect for meal prepping? Look no further than quinoa-stuffed bell peppers! This versatile dish combines the wholesome goodness of quinoa with the vibrant colors and flavors of bell peppers, creating a meal that’s as visually appealing as it is delicious. Whether you’re a seasoned chef or a beginner in the kitchen, this recipe is sure to become a favorite in your household.
Ingredients:
For the peppers:
- 4 large bell peppers (any color)
- 1 tablespoon olive oil
For the filling:
- 1 cup (185g) quinoa, rinsed
- 2 cups (470ml) vegetable broth
- 1 tablespoon olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 zucchini, diced
- 1 can (400g) black beans, drained and rinsed
- 1 cup (150g) corn kernels (fresh or frozen)
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- 1 cup (100g) shredded cheese (cheddar or vegan alternative)
For the sauce:
- 1 can (400g) diced tomatoes
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions:
- Preheat your oven to 375°F (190°C).
- Cut the bell peppers in half lengthwise and remove the seeds and membranes. Brush the peppers with olive oil and place them cut-side up in a baking dish.
- In a medium saucepan, combine the quinoa and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes until the quinoa is tender and has absorbed all the liquid.
- While the quinoa is cooking, heat olive oil in a large skillet over medium heat. Add the onion and garlic, sautéing until softened, about 5 minutes.
- Add the zucchini to the skillet and cook for an additional 3-4 minutes.
- Stir in the black beans, corn, cumin, and smoked paprika. Cook for another 2-3 minutes, then remove from heat.
- In a large bowl, combine the cooked quinoa with the vegetable mixture. Season with salt and pepper to taste.
- Spoon the quinoa mixture into the prepared bell peppers, pressing gently to fill them completely.
- In a small bowl, mix the diced tomatoes with oregano, salt, and pepper. Pour this sauce around the stuffed peppers in the baking dish.
- Cover the dish with foil and bake for 30-35 minutes.
- Remove the foil, sprinkle the peppers with cheese, and bake for an additional 10 minutes, or until the cheese is melted and bubbly.
Variations:
- Try different types of quinoa, such as red or black, for added color and nutrition.
- Experiment with other vegetables like spinach, mushrooms, or diced sweet potatoes in the filling.
- For a Mediterranean twist, use feta cheese and add some Kalamata olives to the filling.
Dietary Modifications:
This recipe is naturally vegetarian. To make it vegan, simply omit the cheese or use a vegan cheese alternative. The recipe is gluten-free as written, but always check your ingredients, especially the vegetable broth, to ensure they are certified gluten-free if needed.
Nutritional Information (per serving, based on 4 servings):
- Calories: 420
- Protein: 18g
- Carbohydrates: 62g
- Fiber: 14g
- Fat: 14g
- Sodium: 580mg
Quinoa is a complete protein, containing all nine essential amino acids, making this dish not only delicious but also highly nutritious.
Tips and Tricks:
- Always rinse quinoa before cooking to remove its natural coating, which can make it taste bitter.
- To prevent soggy peppers, you can pre-bake them for 10 minutes before filling.
- If you have leftovers, store them in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven until warmed through.
In conclusion, quinoa-stuffed bell peppers are a fantastic option for a healthy, satisfying meal that’s packed with flavor and nutrients. Whether you’re cooking for yourself or a crowd, this versatile recipe is sure to impress. Give it a try and let us know how it turns out! Don’t forget to share your creations on social media and tag us for a chance to be featured.
Happy cooking!