Quinoa and Vegetable Stuffed Peppers

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: 

• Calories: 463 kcal
• Protein: 13.6 g
• Carbohydrates: 70.1 g
• Fat: 14.5 g