Meatless Meals: Quinoa-Stuffed Peppers

You’ve probably figured out by now that I’m a big fan of quinoa, that protein-rich–and tasty–grain. I think what appeals to me is that it isn’t mushy like rice or barley can sometimes be. Plus quinoa has a unique, nutty flavor. If you haven’t tried quinoa yet…or even if you have, here’s a fun and colorful way to encorporate it into your diet, courtesy of the folks at Whole Foods Markets. This recipe serves six. You can even cook this ahead of time, refrigerate it, and reheat it just before serving.

Quinoa-Stuffed Peppers

1 cup dry quinoa
1/2 tablespoon olive oil, plus a few drops for baking pan
3 orange bell peppers
3 yellow bell peppers
1 red onion, diced
1/2 pound small mushrooms, sliced
1 cup carrots, diced (2 to 4 depending on size)
1 red bell pepper, diced
1/2 cup densely packed chopped parsley
1/4 pound baby spinach
1 1/2 teaspoons cinnamon
3/4 teaspoon cumin
dash of Herbamare
sea salt, to taste
ground pepper, to taste
1/2 pound large roasted, salted cashews
Ingredient options: Other vegetables such as celery or yellow squash can be substituted. Use approximately 1 cup of each vegetable for a rainbow of colors mixed into the quinoa.

Cook the quinoa according to package directions. While it is cooking, start the vegetable preparation.

Place oil in large sauté pan and heat on medium. Add onions and cook about 10 minutes, until transparent. Add the mushrooms and continue cooking another 4 to 5 minutes. When mushrooms are cooked down, add the carrots and the red pepper. Cook for a few minutes, then add the parsley and spinach, mixing after each addition. Let spinach wilt and then season vegetables with the cinnamon and cumin. Stir in the quinoa. Continue cooking adding Herbamere, salt and pepper to taste. Remove from heat and blend in the cashews.

While vegetables are cooking, prepare the 6 peppers for stuffing. Thoroughly wash peppers. Using a sharp paring knife cut in a circle around the stem, about 1/2 inch away from the stem. Remove seed mass from stem cover with knife. Using the knife or your fingers, remove the pepper webbing and seeds from the pepper body. Rinse peppers well to discard the remaining seeds. Place peppers cut side down on a drain board to dry.

Preheat the oven to 350°F.

Take cooked vegetable quinoa mixture and gently pack it into the 6 peppers, making sure to fully fill each pepper. Top each with its respective stem cover.

Rub a few drops of olive oil on a large covered baking pan to prevent sticking. Place peppers standing upright in the pan. Cover the pan and Place in the oven for 45 to 50 minutes. Check for tenderness, peppers are done when there is a slight give to the flesh of the pepper, remove before the skin is soft.

Nutrition Info
Per Serving (297g-wt.): 400 calories (190 from fat), 21g total fat, 3.5g saturated fat, 13g protein, 45g total carbohydrate (7g dietary fiber, 6g sugar), 0mg cholesterol, 370mg sodium

This recipe is Dairy-free, gluten-free, and vegan

^{(photo courtesy of Whole Foods Market)}

See also:

• Kale and Quinoa Salad
• Natural Solutions Magazine Names Must-Have Foods