Quinoa-stuffed peppers

5

PREP TIME

15 min

TOTAL TIME

35 min

Makes

4 servings

Quinoa-stuffed peppers

Photo: Erik Putz

This cozy and colourful dish is perfect for chilly winter nights and is packed with protein, iron and amino acids.


Ingredients

  • 2 large red, orange or yellow bell peppers
  • 2 tbsp canola oil
  • 1 cup chunky mild or medium salsa
  • 1 cup cooked quinoa
  • 398-mL can low-sodium black beans , drained and rinsed
  • 3/4 cup frozen corn kernels
  • 2 tsp Tex-Mex seasoning , such as Clubhouse
  • 1 ripe avocado , thinly sliced
  • 1/2 cup chopped cilantro

Instructions

  • Position rack in centre of oven, then preheat broiler.
  • Cut peppers in half lengthwise. Remove seeds and membranes. Rub inside and outside of peppers with oil, then place cut-side down in an 8 x 8-in. baking dish. Broil, flipping halfway, until lightly charred and softened, 8 to 10 min. Remove dish from oven. Preheat oven to 400F.
  • Stir salsa with quinoa, beans, corn and seasoning in a large bowl. Season with black pepper. Divide quinoa mixture among cavities of peppers.
  • Bake until peppers are fork tender, 10 to 15 min.
  • Serve peppers topped with avocado and cilantro. Serve with more salsa, if desired.

Cooking quinoa

  • Combine 1 cup rinsed quinoa with 6 cups water in a pot. Set over medium-high. Bring to a boil, then reduce heat to medium. Gently boil until quinoa has sprouted, about 10 min for white quinoa. For tricoloured, red and black quinoa, cook an additional 5 to 7 min.
  • Drain quinoa through a sieve and rinse with warm tap water. Use in recipe or transfer to a resealable container. Cover and refrigerate for up to 3 days or freeze for up to 1 month.
  • Makes 3 cups

Nutrition (per serving)

  • Calories
  • 370,
  • Protein
  • 12 g,
  • Carbohydrates
  • 49 g,
  • Fat
  • 16 g,
  • Fibre
  • 16 g,
  • Sodium
  • 680 mg.

Originally published in the Today’s Parent January/February 2021 issue. Photo by Erik Putz.