Eggs
March 21, 2017
Turkey Meatballs with Zucchini Noodles
March 22, 2017Quinoa Stuffed Bell Peppers
Explore how to prepare stuffed bell peppers with quinoa and a variety of vegetables, offering a nutritious and satisfying meal option.
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Bell peppers are rich in vitamins A and C, as well as dietary fiber, making them excellent for eye health, skin, and immune system. Quinoa, often regarded as a superfood, is a complete protein source containing all essential amino acids, along with a good amount of fiber, aiding digestion and blood sugar regulation.
Recipe
Quinoa Stuffed Bell Peppers
Ingredients:
- 4 bell peppers (red, yellow, green, or orange)
- 1 cup quinoa, rinsed and drained
- 2 cups vegetable broth
- 1 onion, finely chopped
- 2 garlic cloves, minced
- 1 zucchini, diced
- 1 can diced tomatoes (14 oz / 400g)
- 1 cup corn kernels
- 1 cup black beans, drained and rinsed
- 1 tsp ground cumin
- 1 tsp paprika
- Salt and pepper, to taste
- 2 tbsp olive oil
- Grated cheese (optional)
- Fresh herbs (parsley, cilantro) for garnish
Instructions:
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Preparing the Bell Peppers:
- Preheat the oven to 375°F (190°C).
- Cut the tops off the bell peppers and remove seeds and membranes. Place peppers in a baking dish.
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Cooking Quinoa:
- In a medium saucepan, bring vegetable broth to a boil. Add quinoa, reduce heat, and simmer covered for about 15 minutes, until quinoa is tender and liquid is absorbed. Remove from heat and set aside.
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Preparing the Filling:
- In a large skillet, heat olive oil over medium heat. Add onion and garlic, sauté until translucent.
- Add zucchini and cook for 5 minutes.
- Stir in diced tomatoes, corn, black beans, cumin, paprika, salt, and pepper. Simmer for 10 minutes.
- Add cooked quinoa to the skillet and mix well.
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Stuffing the Peppers:
- Fill each bell pepper with the quinoa and vegetable mixture.
- Sprinkle with grated cheese if desired.
- Cover peppers with their tops or aluminum foil.
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Baking:
- Bake stuffed peppers in the preheated oven for about 30-35 minutes, until peppers are tender but still firm.
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Garnish:
- Remove from oven and garnish with fresh herbs before serving.
Cooking Tips
- Bell Pepper Cooking: To prevent peppers from becoming too soft, monitor cooking time and remove from oven as soon as they are tender.
- Preserving Nutrients: Cook peppers at moderate temperature and avoid overcooking to retain maximum vitamins and minerals.
- Variations: Add fresh herbs like basil or oregano for additional flavor. You can also include seasonal vegetables to vary the taste.
Summary:
Quinoa stuffed bell peppers make for a balanced meal, rich in plant-based proteins and fiber. Try this colorful and nutritious recipe for a healthy and satisfying dinner, and experiment with different toppings to personalize your dish.
Good advice
Choose nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins to fuel your body with essential vitamins and minerals for optimal health.
