Quinoa and Veggie Stuffed Sweet Peppers

4
Easy
Dinner

Characteristics

Vegetarian

Nutritional Facts Per Serving

130
Calories
5 g
Protein
27 g
Carbs
5 g
fiber
Show all nutrition facts

Nutritional Facts

0.25 4
  • Amount For Serving % Daily Value
  • Calories 130
  • Lipides 5 g
    • Saturated fat  1.5 g
  • Cholesterol 8 mg
  • Sodium  460 mg
  • Carbs 27 g
    • fiber  5 g
  • Protein 5 g

Ingredients

  • 2 large sweet red peppers, halved and seeded
  • 1/2 cup (125 mL) quinoa, rinsed and drained
  • 1 tbsp (15 mL) olive oil
  • 1 onion, finely chopped
  • 1 clove garlic, finely chopped
  • 1 cup (250 mL) sodium-reduced chicken broth
  • 1 cup (250 mL) eggplant, diced
  • 1 cup (250 mL) zucchini, cut into small cubes
  • 1/3 cup (75 mL) jarred tomato salsa
  • 1/4 cup (60 mL) frozen or canned (drained) corn kernels
  • 1 tsp (5 mL) dried oregano
  • 1/2 tsp (2 mL) chili powder
  • 1/2 cup (125 mL) grated Cheddar cheese
  • Salt to taste

Method

  1. Preheat oven to 350 F (180 C). Heat olive oil in saucepan over medium-high heat. Add onion and garlic, and cook 3 min., stirring, until onions are translucent.
  2. Stir quinoa into saucepan mixture. Pour in chicken broth and bring to a boil. Reduce heat to low, cover and cook 15 min., or until liquid is absorbed and quinoa is tender. Add eggplant, zucchini, salsa, corn, oregano and chili powder; continue cooking, stirring gently, about 5 more min. until mixture is moist but not runny; season with salt to taste.
  3. Stuff each halved pepper with quinoa mixture. Set in lightly oiled ovenproof dish. Sprinkle cheese. Bake about 25 min., or until peppers are tender-crisp. Broil briefly to brown cheese.

Tip: When you cook quinoa, make extra and freeze it to use as time-saver in other quinoa dishes.

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