Quinoa Stuffed Peppers

Nutrition / Recipes / July 4, 2014

Packed with bone building vitamins and minerals

quinoa sOne of the most popular vegetables is…peppers! The main ingredient of this stuffed pepper dish is the bell pepper, which has a crunchy texture and is naturally sweet. Stuffed peppers are a fun and easy meal because you can pretty much put anything you want in them and they will turn out great! Also, bell peppers contain a high amount of Vitamin C.

*Did you know each color of pepper is associated with a different family of phytochemicals?


photo by VegaTeam

Quinoa Stuffed Peppers

1 cup of bell peppers has 156% of daily recommended Vitamin C intake.

Course Main Course
Cuisine Mediterranean
Keyword olives,pepper,quinoa
Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Servings 4 servings
Calories 423 kcal

Instructions

  1. Preheat oven to 350°F
  2. Bring 2 cups of water to a boil and add quinoa, stirring occasionally until fluffy (about 20 minutes).
  3. Cut the tops off of your peppers and scrape inside clean.
  4. Place peppers on a tray and into the oven (20 minutes).
  5. Saute onion, mushrooms, garlic and olive oil in a pan.
  6. Add chickpeas, olives, quinoa, marinara sauce, Italian seasoning, and salt and pepper.
  7. Take out peppers and stuff with mixture.
  8. Top with cheese slices.
  9. Put peppers back in the oven for 10 minutes.

Recipe Notes

Optional: lean ground turkey.

Ingredients

  • 4 peppers different coloured, organic
  • 1 cup chickpeas organic
  • 1/4 cup yellow onion chopped
  • 5 white mushrooms organic, sliced
  • 1/2 cup black olives sliced
  • 1 clove garlic organic, chopped
  • 1 cup quinoa organic
  • 1.5 cups marinara sauce
  • 1 tbsp olive oil cold-pressed extra virgin
  • 1 tbsp italian spices
  • 4 slices mozzarella cheese
  • salt to taste
  • pepper to taste
Nutrition Facts
Quinoa Stuffed Peppers
Amount Per Serving
Calories 423 Calories from Fat 144
% Daily Value*
Total Fat 16g 25%
Saturated Fat 5g 25%
Cholesterol 22mg 7%
Sodium 932mg 39%
Potassium 1002mg 29%
Total Carbohydrates 53g 18%
Dietary Fiber 11g 44%
Sugars 10g
Protein 19g 38%
Vitamin A 22.3%
Vitamin C 126.2%
Calcium 23.6%
Iron 29.2%
* Percent Daily Values are based on a 2000 calorie diet.

Author: Monica Lam-Feist, BS

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