Stuffed Bell Peppers with Quinoa and Vegetables

 

Stuffed Bell Peppers with Quinoa and Vegetables

Ingredients:

4 large bell peppers (any color)

1 cup quinoa, rinsed

2 cups vegetable broth or water

1 tablespoon olive oil

1 onion, finely chopped

2 cloves garlic, minced

1 zucchini, diced

1 carrot, diced

1 cup diced tomatoes (fresh or canned)

1 cup corn kernels (fresh, frozen, or canned)

1 teaspoon dried oregano

1 teaspoon dried basil

Salt and pepper to taste

Optional: shredded cheese for topping

Instructions:

Preheat the oven to 375°F (190°C).

Cut the tops off the bell peppers and remove the seeds and membranes.

In a saucepan, bring the vegetable broth (or water) to a boil. Add the quinoa, reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is cooked and liquid is absorbed.

In a large skillet, heat the olive oil over medium heat. Add the chopped onion and garlic, and cook until softened, about 2-3 minutes.

Add the diced zucchini and carrot to the skillet and cook for another 5 minutes, or until vegetables are tender.

Stir in the diced tomatoes, corn kernels, cooked quinoa, dried oregano, dried basil, salt, and pepper. Cook for another 2-3 minutes to let flavors meld together. Adjust seasoning if needed.

Stuff the bell peppers with the quinoa and vegetable mixture, pressing down gently to pack it in.

Place the stuffed bell peppers in a baking dish, and if desired, top each pepper with shredded cheese.

Cover the baking dish with aluminum foil and bake in the preheated oven for 25-30 minutes, or until the peppers are tender.

Remove from the oven and let cool for a few minutes before serving.

Nutrition Information (per stuffed bell pepper):

Calories: Approximately 250-300 calories

Protein: Approximately 7-10 grams

Fat: Approximately 5-8 grams

Carbohydrates: Approximately 40-45 grams

Fiber: Approximately 6-8 grams

Vitamins and minerals: Provides a good source of vitamin A, vitamin C, vitamin K, folate, and potassium.

Keep in mind that these nutrition values are approximate and can vary based on specific ingredients used and serving sizes. Enjoy your stuffed bell peppers!