Healthy dinner recipe: Quinoa stuffed peppers

 

Ingredients:

• 4 large bell peppers (any color)
• 1 cup quinoa, rinsed
• 2 cups vegetable broth or water
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 can (15 ounces) black beans, drained and rinsed
• 1 can (14.5 ounces) diced tomatoes, drained
• 1 cup corn kernels (fresh, frozen, or canned)
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• Salt and pepper to taste
• 1 cup shredded cheese (optional)
• Fresh cilantro or parsley for garnish (optional)

Instructions:

1. 1. Preheat your oven to 375°F (190°C). Grease a baking dish large enough to fit all the peppers.

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3. 2. Cut the tops off the bell peppers and remove the seeds and membranes. Place the peppers in the prepared baking dish, cut side up.

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5. 3. In a medium saucepan, combine the quinoa and vegetable broth or water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is cooked and liquid is absorbed. Remove from heat and set aside.

1. 4. In a large skillet, heat olive oil over medium heat. Add diced onion and garlic, and sauté until softened, about 3-4 minutes.

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3. 5. Add black beans, diced tomatoes, corn, chili powder, cumin, cooked quinoa, salt, and pepper to the skillet. Stir well to combine and cook for another 3-4 minutes until heated through.

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5. 6. Spoon the quinoa mixture evenly into each bell pepper half, pressing down gently to pack the filling.

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7. 7. If using cheese, sprinkle it over the stuffed peppers.

1. 8. Cover the baking dish with foil and bake in the preheated oven for 25-30 minutes, or until the peppers are tender.

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3. 9. Remove the foil and bake for an additional 5 minutes, or until the cheese is melted and bubbly.

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5. 10. Garnish with fresh cilantro or parsley if desired, and serve hot.

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7. Here's an approximate breakdown per serving (assuming the recipe serves 4 and without optional cheese):

• -Calories: Around 300-350 per serving
• -Protein: Approximately 10-15 grams
• -Carbohydrates: Approximately 50-60 grams
• -Fat: Approximately 6-8 grams
• -Fiber: Approximately 10-12 grams

In terms of vitamins and minerals, stuffed peppers with quinoa can be a good source of several nutrients, including:

• -Vitamin C from bell peppers
• -Vitamin A from bell peppers and tomatoes
• -Vitamin K from bell peppers
• -Folate from quinoa and bell peppers
• -Iron from quinoa and black beans
• -Magnesium from quinoa and black beans
• -Potassium from quinoa and bell peppers
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• The exact amounts of these nutrients will vary depending on factors such as ingredient proportions and cooking methods. Adding cheese may also contribute additional calories, protein, fat, and calcium to the dish.