Veggie Stuffed Peppers
Bell peppers are a colorful and nutritious vegetable that can add flavor and texture to many dishes. One medium-sized bell pepper contains more than 100% of the daily recommended value of vitamin C. They are rich in potassium, which is important for maintaining healthy blood pressure and fluid balance in the body, and are a good source of folate, a B vitamin that is important for healthy cell growth and development.
I left the meat out of these stuffed peppers but they are still high in protein due to the quinoa and beans. To boost the protein even more or if you are not eating grains you can replace the quinoa with chop meat of choice (chicken, turkey, lean beef or vegetarian meat crumbles) which you can cook in step 2 with the onions.
Serves 4
Ingredients:
4 large red, yellow or orange bell peppers, halved lengthwise, seeds/membranes removed
1 tablespoon avocado oil
Sea salt and freshly ground pepper
1 cup cooked quinoa, millet or brown rice (I typically cook these grains with 1/4 cup less water than the package recommends so they are firm and not mushy, rinse all grains well before cooking).
2 tablespoons avocado or extra virgin olive oil
1 large yellow onion, chopped
½ teaspoon sea salt, to taste
½ cup chopped fresh cilantro, plus more for garnish (parsley if you dislike cilantro)
4 cloves garlic, pressed or minced
1 ½ teaspoons chili powder
1 teaspoon ground cumin
8oz can tomato sauce
15oz can pinto beans, rinsed and drained
Freshly ground black pepper
1 tablespoon fresh lime juice
4 ounces grated part-skim mozzarella, cheddar or feta cheese (optional)
2 green onions, sliced
To Make:
To roast the peppers: Preheat the oven to 425 degrees. Place the halved peppers in a large 9 by 13-inch baking dish, or on a rimmed baking sheet lined with parchment paper. Rub 1 tablespoon oil over the peppers and sprinkle with salt and pepper. Arrange them with the cut sides facing up. Bake for 20 minutes until the peppers are a little blistered around the edges and fork tender. Drain any liquid and set aside. Leave the oven at 425 to bake the stuffed peppers.
To make the filling: In a large skillet over medium heat, warm 2 tablespoons oil and add the onion and salt. Cook, stirring often, until the onion is tender, about 5 minutes.
Add the cilantro, garlic, chili powder and cumin. While stirring, cook until the spices are fragrant, about 1 -2 minutes. Then add the sauce, mix well and heat through about 1-2 minutes more.
Remove the skillet from the heat and add the cooked quinoa, beans, lime juice and fresh ground pepper. Stir to combine, taste and season with additional salt and black pepper as needed.
Stuff each pepper generously with the quinoa mixture. Top the peppers with cheese of choice.
Bake at 425 for 10 to 15 minutes, until the cheese is melted. Serve with fresh cilantro leaves and sliced green onions. Store in an airtight container in the refrigerator for up to 4 days.
