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Quinoa-Stuffed Peppers Recipe

Photo by: Taste of Home

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“These peppers stuffed with quinoa taste yummy,” Anna Engle proclaims from Streetsboro, Ohio. “My family and I enjoy them regularly, and I always look forward to leftovers.”

This recipe is:

Healthy

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6 Servings
Prep: 35 min. Bake: 20 min.

Ingredients

1 can (14-1/2 ounces) vegetable broth
1/4 cup water
1 bay leaf
1 cup quinoa, rinsed
2 each medium sweet red, yellow and orange peppers
4 medium carrots, finely chopped
2 medium onions, finely chopped
1 tablespoon canola oil
2 tablespoons sunflower kernels
2 teaspoons dried parsley flakes
1/2 teaspoon salt
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon paprika
1/8 teaspoon dried marjoram
1/8 teaspoon dried thyme
Dash cayenne pepper

Directions

In a small saucepan, bring the broth, water and bay leaf to a boil. Add quinoa. Reduce heat; simmer, uncovered, for 15-20 minutes or until liquid is absorbed. Discard bay leaf.
Cut peppers in half lengthwise and discard seeds. In a large kettle, cook peppers in boiling water for 3-5 minutes or until crisp-tender. Drain and rinse in cold water; invert onto paper towels.
In a large nonstick skillet, saute the carrots and onions in oil until tender. Add the quinoa, sunflower kernels and seasonings; cook and stir for 2 minutes or until heated through. Spoon into pepper halves. Place in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake, uncovered, at 350° for 20-25 minutes or until peppers are tender. Yield: 6 servings.

Nutritional Analysis: 2 stuffed pepper halves equals 221 calories, 6 g fat (1 g saturated fat), 0 cholesterol, 520 mg sodium, 38 g carbohydrate, 6 g fiber, 7 g protein. Diabetic Exchanges: 3 vegetable, 1-1/2 starch, 1 fat.

Quinoa-Stuffed Peppers published in Light & Tasty February/March 2006, p63