Description
This vibrant dish features bell peppers stuffed with a hearty quinoa and vegetable mixture, offering a delightful blend of flavors and textures. Perfect for a nutritious meal, it’s easy to prepare and customizable to your taste.
Ingredients
Scale
- 4 large bell peppers (any color: red, yellow, green, or orange)
- 1 cup quinoa (rinsed)
- 2 cups vegetable broth (or water)
- 1 tablespoon olive oil
- 1 small onion (finely chopped)
- 2 cloves garlic (minced)
- 1 medium zucchini (diced)
- 1 medium carrot (diced)
- 1 cup corn (fresh, frozen, or canned)
- 1 can (15 oz) black beans (drained and rinsed)
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon chili powder (optional)
- Salt and pepper to taste
- 1 cup diced tomatoes (fresh or canned)
- 1/2 cup shredded cheese (cheddar, mozzarella, or vegan cheese) – optional
- Fresh cilantro or parsley for garnish (optional)
Instructions
- Preheat your oven to 375°F (190°C). This ensures your peppers will cook evenly and become tender while the filling heats through.
- Prepare the quinoa: In a medium saucepan, combine 1 cup of rinsed quinoa with 2 cups of vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until all liquid is absorbed. Avoid lifting the lid during cooking to maintain steam.
- While the quinoa cooks, prepare the peppers: Slice the tops off the 4 large bell peppers and remove the seeds and membranes. Set them aside. You can chop the tops to add to the filling later for extra flavor!
- In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add 1 finely chopped onion and sauté for about 5 minutes, until the onion is translucent and fragrant. Stir occasionally to avoid burning.
- Add 2 minced garlic cloves, 1 medium diced zucchini, and 1 medium diced carrot to the skillet. Cook for an additional 5-7 minutes until the vegetables are softened but still vibrant in color. You want them tender but not mushy!
- Stir in 1 cup of corn, 1 can of drained and rinsed black beans, 1 teaspoon of cumin, 1 teaspoon of smoked paprika, and 1/2 teaspoon of chili powder (if using). Season with salt and pepper to taste. Cook for another 2-3 minutes, allowing the flavors to meld together.
- Once the quinoa is ready, fluff it with a fork and add it to the skillet with the vegetable mixture. Mix well until all ingredients are combined and heated through.
- Carefully spoon the quinoa and vegetable mixture into each prepared bell pepper, packing it tightly. Place the stuffed peppers upright in a baking dish.
- If you’re adding cheese, sprinkle 1/2 cup of shredded cheese on top of the stuffed peppers. This adds a lovely gooey texture once melted!
- Cover the baking dish with aluminum foil and bake for 25 minutes. After this time, remove the foil and bake for an additional 10-15 minutes, or until the peppers are tender and the tops are slightly golden. You’ll know they’re ready when the pepper skins are soft to the touch.
- Remove from the oven and let cool for a few minutes before serving. Garnish with fresh cilantro or parsley for a pop of color and flavor.
- Prep Time: 15 mins
- Cook Time: 30 mins
- Category: Dinner
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 stuffed pepper
- Calories: 350
- Sugar: 5 g
- Sodium: 400 mg
- Fat: 10 g
- Saturated Fat: 3 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 55 g
- Fiber: 12 g
- Protein: 15 g
- Cholesterol: 10 mg
Keywords: For the best flavor, consider using a cast-iron skillet for sautéing the vegetables. Maintain a good ratio of quinoa to vegetables — aim for about 1:2. Feel free to add spices for extra flavor; a pinch of cayenne or a dash of hot sauce can elevate the dish if you like heat.