How to Make Quinoa Stuffed Bell Peppers

Most stuffed peppers are loaded with fat; especially cholesterol in ground meats like beef, veal and chicken. In this recipe, the meat is replaced with quinoa (pronounced keen-wah) which is a fiber packed grain and kidney beans resulting in a stuffed pepper that fills you up and not out. Carrots and spinach packs in more antioxidants too. A regular stuffed pepper would contain 450 calories and 20 grams of fat whilst, this only contains 240 calories and 6 grams of fat. Here's a delicious and healthy way to satisfy the hearty stuffed pepper cravings.


Serves 6 (1 pepper = 1 serving)

Ingredients

  • 2/3 cup rinsed and drained quinoa
  • 6 red bells peppers
  • 3/4 cup diced carrots
  • 1, 10 ounce package frozen spinach, thawed and drained
  • 1 tbsp olive oil
  • 1/2 red onion, diced
  • 1 15 ounce can red kidney beans, rinsed and drained
  • 1 tsp chili powder
  • 1/2 cup of grated part-skim mozzarella cheese
  • 1 tsp parsley

Steps

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    Preheat the oven to 350 degrees Fahrenheit (176 degrees Celsius).
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    In a saucepan, boil 1 1/3 cups of water and add the quinoa. Reduce the heat, cover, and simmer for about 15 minutes. Afterwards, turn off the heat while keeping it covered and set the quinoa aside.
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    Remove the bell pepper tops, seeds and the stems with a knife.
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    Bring a large pot of water to boil and add the peppers. Boil for 5 minutes and drain.
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    Heat the oil in a skillet over medium heat and add the carrots. Cook for 3 minutes. Add the onion and cook for an additional 5 minutes.
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    Stir in the beans and spinach. Remove from the heat and mix in the chili powder and quinoa.
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    Place the peppers on an upright baking dish and fill them with the quinoa mixture.
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    Sprinkle the tops with cheese.
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    Add just enough water to the bottom of the baking dish to form a very thin layer.
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    Bake the peppers for 20 minutes or until the tops are lightly browned.
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    Serve and enjoy!
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    Finished.

Tips

  • Try using red, orange and yellow bell peppers since green ones contain less nutrients.
  • You can try other grains, beans, and cheeses also.

Article Info

Categories: Meat Substitutes | Vegetarian