Quinoa and Vegetable Stuffed Peppers

By: Admin Date: 21-Jun 2022 Reading Time: 4 Mins

Quinoa and Vegetable Stuffed Peppers offer a nutritious and flavorful twist on traditional stuffed peppers. This dish features bell peppers filled with a savory mix of cooked quinoa and vegetables, seasoned with aromatic spices and baked to perfection.

For a Serving Size of Two:

Ingredients:

2 large bell peppers
60 grams quinoa
100 grams finely chopped mixed vegetables (any of choice, e.g., carrots, peas, corn, zucchini)
50 grams finely chopped onion
50 grams finely chopped tomatoes
1 clove garlic, minced
1/4 teaspoon cumin powder
1/4 teaspoon paprika or red chili powder
1/4 teaspoon turmeric powder
1/4 teaspoon black pepper
2 teaspoons olive oil
Salt to taste
Fresh coriander leaves for garnish

Procedure:

Preheat the oven to 180°C (350°F). Cut the tops off the bell peppers and remove the seeds and membranes. Lightly brush the outside of the peppers with olive oil and place them on a baking tray. Bake in the preheated oven for 15 minutes to soften them slightly.
Rinse the quinoa under cold water. In a pot, add the quinoa and double the amount of water (about 120 ml). Bring to a boil, then reduce the heat to low and simmer until the quinoa is cooked and the water is absorbed (about 15 minutes). Fluff with a fork and set aside.
Heat the olive oil in a pan over medium heat. Add the chopped onions and garlic, and sauté until the onions turn translucent. Add the mixed vegetables and sauté until they are tender.
Stir in the cumin powder, paprika (or red chili powder), turmeric powder, and black pepper. Add the chopped tomato and cook until the tomato softens.
Add the cooked quinoa to the vegetable mixture and mix well. Season with salt to taste. Cook for another 2-3 minutes to combine the flavors. Remove from heat.
Carefully stuff the baked bell peppers with the quinoa and vegetable mixture. If using, sprinkle grated cheese on top.
Return the stuffed peppers to the oven and bake for an additional 10-15 minutes, until the peppers are tender.
Garnish with fresh coriander leaves and serve hot.

Nutritional Benefits:

Quinoa is a good source of protein and provides amino acids, making it an excellent choice for a balanced meal.
The bell peppers add a rich dose of vitamin C and antioxidants, while the mixed vegetables contribute vitamins, minerals, and fiber.
The combination of mixed vegetables add a lot of fiber and thus help make this dish a nutrient dense meal. they also provide vitamins and minerals like vitamin B6, folate, vitamin C etc which help boost immune function.
Olive oil adds healthy fats. Overall, this dish is a great source of protein, fiber, and essential nutrients, supporting overall health and well-being.

Nutritional Information: