Vegetable Stuffed Bell Peppers

By: Admin Date: 06-Jun 2023 Reading Time: 2 Mins

These vegetable-stuffed bell peppers are a nutritious, colorful dish that’s easy to prepare and packed with flavor. They’re filled with a mix of wholesome grains and vibrant veggies, making them perfect for a balanced meal or a hearty side dish.

For a Serving Size of Two:

Ingredients:

2 large bell peppers
50 grams cooked quinoa or brown rice
50 grams finely chopped onion
50 grams finely chopped tomato
30 grams diced carrots
30 grams diced zucchini
20 grams green peas
20 grams corn kernels
1 tablespoon olive oil
1 minced garlic clove
1/2 teaspoon cumin powder
1/4 teaspoon paprika or chili powder
Salt and pepper to taste
Fresh herbs (parsley or cilantro) for garnish

Procedure:

In a pan, heat olive oil and sauté onions and garlic until translucent. Add carrots, zucchini, green peas, and corn. Cook for 4-5 minutes until softened.
Add tomatoes, cooked quinoa or rice, cumin powder, paprika, salt, and pepper. Cook for another 2-3 minutes until everything is well combined.
Preheat the oven to 180°C (350°F). Fill each bell pepper with the vegetable mixture.
Place stuffed peppers in a baking dish, cover with foil, and bake for 20-25 minutes until peppers are tender.
Garnish with fresh herbs and serve warm.

Nutritional Benefits:

This dish provides a variety of nutrients and fiber from the diverse vegetables, promoting satiety and digestive health. Quinoa or brown rice offers complex carbohydrates and protein, supporting sustained energy and muscle health.
Bell peppers are rich in vitamins A and C, antioxidants essential for skin health and immunity. The inclusion of garlic and olive oil brings anti-inflammatory properties, while green peas and corn provide B vitamins and magnesium, aiding metabolism and nerve function. This colorful meal offers a satisfying, nutrient-dense option suitable for various dietary needs.

Nutritional Information: