Vegetarian: Vegetarian Dishes: Quinoa-Stuffed Yellow Peppers

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

Author: American Institute for Cancer Research
Date: April 21, 2009

Serves: 4 person(s)
Yield: 4 x bell peppers

Preparation Time: 20 mins
Cooking Time: 1 hrs 20 mins


    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


    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.

Nutritional Information
(Per Serving)

Calories:251 cals
Kilojoules:1,049 kJ
Fat:6.0 g
Carbohydrates:44.8 g
Protein:8.9 g
Cholesterol:0.0 mg
Sodium:304 mg
Saturated Fat:0.8 g
Fiber:6.8 g
Calcium:124.0 mg
Total Sugars:4.0 g

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