Wholesome Quinoa and Black Bean Stuffed Peppers
Are you looking for a nutritious and delicious meal that’s not only easy to prepare but also packed with flavor? Look no further! This recipe for Quinoa and Black Bean Stuffed Peppers is a perfect way to enjoy whole foods while satisfying your taste buds.
Why Quinoa and Black Beans?
Quinoa is a complete protein, making it an excellent choice for vegetarians and vegans. It’s also rich in fiber, vitamins, and minerals. Black beans add additional protein and fiber, making this dish both hearty and filling. Together, they create a nutritious base that pairs beautifully with vibrant bell peppers.
Ingredients
- 4 medium bell peppers (any color)
- 1 cup quinoa, rinsed and drained
- 2 cups vegetable broth or water
- 1 can (15 oz) black beans, rinsed and drained
- 1 cup corn (fresh, frozen, or canned)
- 1 small red onion, diced
- 2 cloves garlic, minced
- 1 teaspoon cumin
- 1 teaspoon chili powder
- Salt and pepper, to taste
- Fresh cilantro or parsley, for garnish
- Lime wedges, for serving
Instructions
1. Preheat the Oven: Preheat your oven to 375°F (190°C).
2. Cook Quinoa: In a medium saucepan, combine the quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes, or until the quinoa is fluffy and the liquid is absorbed. Remove from heat and set aside.
3. Prepare the Filling: In a large skillet, heat a splash of olive oil over medium heat. Add the diced onion and sauté until translucent. Add the minced garlic, cumin, and chili powder, and cook for another minute until fragrant.
4. Combine Ingredients: In a large bowl, mix the cooked quinoa, black beans, corn, and the sautéed onion and garlic mixture. Season with salt and pepper to taste.
5. Stuff the Peppers: Cut the tops off the bell peppers and remove the seeds. Place them in a baking dish upright. Spoon the quinoa and black bean mixture into each pepper, packing it down slightly.
6. Bake: Cover the dish with foil and bake for 25 minutes. Remove the foil and bake for an additional 10-15 minutes, until the peppers are tender.
7. Serve: Remove from the oven and let cool slightly. Garnish with fresh cilantro or parsley and serve with lime wedges for an extra burst of flavor.
Nutritional Benefits
This meal is not only colorful and appealing, but it also offers a variety of nutrients:
High in Protein: The combination of quinoa and black beans provides a complete protein source.
Rich in Fiber: This dish is excellent for digestion and helps keep you feeling full longer.
Vitamins and Minerals Bell peppers are loaded with vitamin C, while beans and quinoa provide essential nutrients like iron and magnesium.
Final Thoughts
Quinoa and Black Bean Stuffed Peppers are a versatile meal that can easily be customized to your taste. Add diced tomatoes, jalapeños for a kick, or even cheese if you’re not dairy-free. This dish is perfect for meal prep, as it stores well in the refrigerator and can be reheated for quick lunches or dinners.
Enjoy this healthy, whole food meal that nourishes your body and delights your palate! Happy cooking!