Quinoa-Stuffed Yellow Peppers

Quinoa-Stuffed Yellow Peppers

This colorful dish incorporates the delicate flavors of yellow peppers, grain, vegetables, and North African spices.

Rating:

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Serves: 4 person(s) Change

Preparation Time: 20 mins
Cooking Time: 1 hr

Yield: 4 x bell peppers

Diabetes-Friendly Recipe Low-Carb Recipe High-Fiber Recipe High-Calcium Recipe Dairy-Free Recipe

Ingredients

  • 1 1/2 cup cold water
  • 3/4 cup quinoa
  • 1 Tbsp olive oil
  • 3/4 cup finely chopped red onion
  • 1 clove garlic, finely chopped
  • 1 bunch Swiss chard, ribs removed, coarsely chopped
  • 1 vine or beefsteak tomato, seeded and chopped
  • 1/2 tsp ground cinnamon
  • 1/2 tsp ground cumin
  • 1/2 tsp ground ginger
  • 1/4 tsp ground turmeric
  • 3 Tbsp dried currants
  • 1 Tbsp lemon juice
  • 4 yellow bell peppers
  • 1 cup low-sodium vegetable broth

Directions:

Preheat oven to 400ºF.

In a medium saucepan, combine quinoa with 1-1/2 cups cold water. Cover and bring to a boil over medium-high heat. Reduce heat to medium and cook 5 minutes. Without uncovering, let quinoa sit for 20 minutes. Uncover and set aside.

Add olive oil to medium skillet over medium-high heat. Add onion and garlic and sauté until soft, 5 minutes. Add chard and tomato, cook until soft, 5 to 8 minutes. Add cinnamon, cumin, ginger, turmeric, and currants. Cook for 30 seconds, stirring frequently. Continue cooking an additional 2 minutes. Turn off heat, add quinoa and lemon juice, stirring to combine. Set aside.

Cut off tops of peppers and discard seeds. If large, cut off enough to make them about 3-inches high. Carefully cut a very thin slice off bottom of each pepper to allow it to stand. Fill peppers with quinoa mixture, packing lightly and mounding it. Stand peppers in 8-inch square baking dish and pour in broth. Cover peppers with foil, sealing well.

Bake in preheated oven 45 minutes, or until peppers are tender when pierced with a knife (but not collapsing). Remove from oven, uncover, and let stand 20 minutes or longer. Serve hot, warm, or at room temperature.

Thanks to American Institute for Cancer Research

Nutritional Info (per serving)

CALORIES 251 cals
Kilojoules 1,049 kJ
Fat 6.0 g
Saturated Fat 0.8 g
Cholesterol 0 mg
Sodium 304 mg
Carbohydrates 44.8 g
Fiber 6.8 g
Total Sugars 4.0 g
Protein 8.9 g
Calcium 124.0 mg
Note: A dash indicates no data is available.