If you’re looking for a protein-packed, gluten-free, meatless meal, this is the recipe for you. These delicious quinoa-stuffed bell peppers deliver flavor, protein, fiber, and essential nutrients in every yummy bite.
3 cups cooked quinoa
1 (4-ounce) can green chiles
1 cup corn kernels
1/2 cup canned black beans, drained and rinsed
1/2 cup petite diced tomatoes
1/2 cup shredded pepper jack cheese
1/4 cup crumbled feta cheese
3 tablespoons chopped fresh cilantro leaves
1 teaspoon cumin
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon chili powder, or more to taste
Kosher salt and freshly ground black pepper, to taste
6 bell peppers, tops cut, stemmed and seeded
Prepare quinoa. Place 3 cups of quinoa in a large bowl of cold water. Rub together with your fingers to loosen the saponin — strain in a fine-mesh strainer, running water over the seeds until the water runs clear. Place the 3 cups of quinoa and 6 cups of water (1:2 ratio) in a pot; cover and bring to boil. Reduce heat and simmer for about 15 minutes until grains are translucent and a thin white ring appears around each grain — fluff with a fork.
Preheat oven to 350 degrees F. Line a 9×13 baking dish with parchment paper.
In a large bowl, combine quinoa, green chiles, corn, beans, tomatoes, cheeses, cilantro, cumin, garlic, onion and chili powder, salt, and pepper, to taste. Spoon the filling into each bell pepper cavity. Place on a prepared baking dish, cavity side up, and bake until the peppers are tender and the filling is heated through, about 25-30 minutes.
These peppers are stuffed with everything your body needs and your taste buds love. In addition, to the health benefits, bell peppers have to offer, each ingredient used to fill them up is also stuffed with essential nutrients.
This popular pseudo-cereal is gluten-free and a fiber-packed nutritional powerhouse. Just one cup of cooked quinoa has 5 grams of fiber which can help maintain healthy cholesterol and blood sugar levels, support healthy weight management, and promote proper digestion and bowel movements.
Quinoa contains all nine essential amino acids and is a terrific source of plant-based protein. One cup of quinoa contains more protein than a whole egg. It also provides quercetin and kaempferol, two powerful plant antioxidants that can help reduce typical oxidative stress.
Also known as Capsicum annuum, bell peppers are part of the nightshade family and are related to chili peppers and tomatoes. They are grown in a variety of colors, including red, yellow, orange, and green. Bell peppers are a nutritional powerhouse, providing up to 169% of the RDA for vitamin C, as well as vitamin K, vitamin A, vitamin E, folate, and potassium, and are very low in calories.
Black beans are packed with phosphorous, calcium, magnesium, manganese, and copper, which contribute to healthy bone maintenance, as well as iron and zinc, which support musculoskeletal health. The fiber, potassium, folate, vitamin B6, and phytonutrients in black beans can also support healthy cholesterol levels and promote optimal heart health. In addition, the quercetin in black beans supports whole-body health by reducing typical oxidative stress.