Stuffed peppers make healthy, delicious meal

These tasty stuffed peppers pack quite a health punch. Bell peppers are low in calories but high in vitamin C. Vibrant in color but mild in flavor, bell peppers reach the height of their sweetness when they’re orange or red.

The quinoa-based stuffing gives this dish plenty of protein and minerals, and quinoa is a grain that ranks high in fiber. You can cook the quinoa in water, but chicken or vegetable stock adds extra flavor. With vegetable stock, these stuffed peppers are vegetarian. Add mushrooms and cheese and you’ve got a delicious meal.

Try swapping out the mushrooms with other winter vegetables like dark orange squash. You’ll add nutrients that help strengthen your body’s natural defense against illness and germs. The sweet taste of squash also makes it a kid-friendly addition.

Quinoa stuffed peppers recipe

Ingredients

  • 1 cup quinoa
  • 2 cups low-sodium chicken or vegetable stock
  • 6 small bell peppers
  • 3 tbsp. olive oil
  • 4 cloves garlic
  • 1 medium zucchini
  • 6 cremini mushrooms
  • 1 yellow onion
  • Salt and pepper
  • 1 tsp. red pepper flakes
  • ½ cup Parmesan cheese

Preparation

  1. Preheat oven to 450° F.
  2. Rinse quinoa. Bring quinoa and stock to a boil in a saucepan. Cover and simmer 12 to 15 minutes until liquid is absorbed.
  3. Cut peppers in half, remove stems and seeds, and coat inside and out with 1 tbsp. olive oil. Place in baking dish, cut sides down. Roast for 20 minutes. Lower oven temperature to 375° F.
  4. Chop garlic, zucchini, mushrooms, and onion, and place in a pan with 2 tbsp. olive oil over medium-high heat. Cook partially covered until tender, 5 to 10 minutes. Add salt and pepper to taste. Combine with quinoa.
  5. Fill pepper halves and top with cheese. Roast at 375° F for 10 minutes until cheese browns.

Quinoa stuffed peppers nutrition facts

Servings: 6

Per Serving

% of Daily Value*

Calories 265
Total Fat 13.6g21%
Saturated Fat 4.6g 23%
Trans Fat 0g
Cholesterol 13mg5%
Sodium 448mg19%
Potassium 482mg21%
Total Carb 28g%
Dietary Fiber 4g16%
Sugars 3.9g
Protein 11.8g

* Based on a 2,000 calorie diet