Stuffed Bell Peppers with Quinoa, Black Beans, Corn, and Salsa
Ingredients:
- 4 large bell peppers (any color)
- 1 cup quinoa, rinsed
- 2 cups vegetable broth or water
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup corn kernels (fresh, frozen, or canned)
- 1 cup salsa (your favorite variety)
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1/2 teaspoon salt (or to taste)
- 1/4 teaspoon ground black pepper
- 1/4 cup fresh cilantro, chopped (optional, for garnish)
- Lime wedges (optional, for serving)
Instructions:
- Prepare the Bell Peppers:
- Preheat your oven to 375°F (190°C).
- Cut the tops off the bell peppers and remove the seeds and membranes. If needed, trim the bottoms slightly so they stand upright.
- Place the peppers in a baking dish, standing upright.
- Cook the Quinoa:
- In a medium saucepan, bring the vegetable broth or water to a boil.
- Add the rinsed quinoa, reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and the liquid is absorbed.
- Remove from heat and let it sit covered for 5 minutes. Fluff with a fork.
- Prepare the Filling:
- In a large skillet, heat the olive oil over medium heat.
- Add the chopped onion and cook for about 5 minutes, until softened.
- Add the minced garlic and cook for another 1-2 minutes, until fragrant.
- Stir in the cooked quinoa, black beans, corn, salsa, ground cumin, chili powder, salt, and black pepper. Cook for about 5 minutes, stirring occasionally, until heated through.
- Stuff the Peppers:
- Spoon the quinoa mixture into the prepared bell peppers, packing it down gently.
- If there is any leftover filling, you can place it around the peppers in the baking dish.
- Bake:
- Cover the baking dish with foil and bake in the preheated oven for 30 minutes.
- Remove the foil and bake for an additional 10-15 minutes, until the peppers are tender and slightly browned on top.
- Serve:
- Garnish with fresh cilantro if desired.
- Serve with lime wedges on the side for an extra burst of flavor.
Tips:
- Cheesy Option: If you’re not strictly vegan, you can sprinkle some vegan cheese or regular cheese on top of the peppers before baking for a cheesy twist.
- Make Ahead: The filling can be made ahead of time and stored in the refrigerator. When ready to serve, stuff the peppers and bake.
- Variation: Feel free to add other vegetables like diced zucchini or tomatoes to the filling for extra nutrition and flavor.
Benefits of this Recipe:
- High in Plant Protein: Black beans and quinoa provide a good amount of plant-based protein.
- Fiber-Rich: This dish is high in dietary fiber, promoting digestive health and satiety.
- Nutrient-Dense: Packed with vitamins and minerals from the bell peppers, corn, and quinoa.
- Gluten-Free: Naturally gluten-free, making it suitable for those with gluten sensitivities.
- Colorful and Flavorful: A vibrant and delicious meal that’s also visually appealing.
Nutritive Value (Per Serving – Estimated):
- Calories: 320
- Protein: 12g
- Carbohydrates: 55g
- Dietary Fiber: 10g
- Sugars: 7g
- Fat: 8g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 600mg
- Vitamin A: 70% of the Daily Value (DV)
- Vitamin C: 150% of the DV
- Calcium: 8% of the DV
- Iron: 20% of the DV
This stuffed bell peppers recipe offers a nutritious, flavorful, and satisfying meal that’s perfect for a healthy dinner. Enjoy the blend of textures and flavors, knowing you’re getting a balanced and wholesome dish.
May 29, 2024
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