Quinoa-Stuffed Peppers

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This dish freezes well for future meals. Quinoa provides whole-grain goodness and a serving of protein.

  • 1/2 stuffed pepperServings

Ingredients

  • 1 medium onion, finely chopped (1 cup)
  • 2 Tbs. olive oil
  • 2 ribs celery, finely chopped (1/2 cup)
  • 1 Tbs. ground cumin
  • 2 cloves garlic, minced (2 tsp.)
  • 1 10-oz. pkg. frozen chopped spinach, thawed and squeezed dry
  • 2 15-oz. cans diced tomatoes, drained, liquid reserved
  • 1 15-oz. can black beans, rinsed and drained
  • 3/4 cup quinoa
  • 3 large carrots, grated (1 1/2 cups)
  • 1 1/2 cups grated reduced-fat pepper Jack cheese, divided
  • 4 large red bell peppers, halved lengthwise, ribs removed

Preparation

1. Heat oil in saucepan over medium heat. Add onion and celery, and cook 5 minutes, or until soft. Add cumin and garlic, and sauté 1 minute. Stir in spinach and drained tomatoes. Cook 5 minutes, or until most of liquid has evaporated.

2. Stir in black beans, quinoa, carrots, and 2 cups water. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes, or until quinoa is tender. Stir in 1 cup cheese. Season with salt and pepper, if desired.

3. Preheat oven to 350°F. Pour liquid from tomatoes in bottom of baking dish.

4. Fill each bell pepper half with heaping 3/4-cup quinoa mixture, and place in baking dish. Cover with foil, and bake 1 hour. Uncover, and sprinkle each pepper with 1 Tbs. remaining cheese. Bake 15 minutes more, or until tops of stuffed peppers are browned. Let stand 5 minutes. Transfer stuffed peppers to serving plates, and drizzle each with pan juices before serving. 

Nutrition Information

  • Serving Size: Serves 8
  • Calories: 279
  • Carbohydrate Content: 36 g
  • Cholesterol Content: 15 mg
  • Fat Content: 10 g
  • Fiber Content: 10 g
  • Protein Content: 14 g
  • Saturated Fat Content: 3 g
  • Sodium Content: 518 mg
  • Sugar Content: 9 g