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Quinoa and Veggie Stuffed Peppers

INGREDIENTS

  • 1 cup cooked quinoa or rice
  • You can buy precooked frozen or in pouches, just make sure they are plain with no added flavors
  • 4 peppers- any color you would like- the green are just not as sweet as the other colors.
  • 1/2 cup chopped onion
  • 1/2 cup chopped pepper (we will get this from chopping the tops when we remove them)
  • 1/2 cup canned diced tomatoes
  • 1/2 cup frozen chopped spinach
  • 1/2 cup frozen corn
  • 1 teaspoon paprika
  • 1 teaspoon cumin
  • 1Tablespoon dried parsley
  • 1/2 cup black beans
  • 1 15 oz can crushed tomatoes, low sodium
  • 1-2 Tablespoons shredded cheese if desired

 

PREPARATION

  • Preheat oven to 400 degrees.
  • Take out the 1/2 cup each of corn and spinach and place in a large bowl to thaw.
  • Carefully cut the tops from the peppers and remove the seeds.
  • Chop up the tops to save for the filling.
  • If cooking the quinoa or rice, rinse1 cup dry quinoa or rice with a strainer.
  • Put in a small saucepan with two cups of water.
  • Cook on high until boiling.
  • Cover and cook for 8-10 minutes, or until rice is tender or quinoa forms small rings.
  • In the bowl with corn and spinach, add 1 cup cooked quinoa or rice, black beans, chopped onions and peppers, 1 cup canned diced tomatoes, and spices. Mix to blend.
  • Fill peppers with mixture. Set aside any leftover filling.
  • Take a 8X8 baking dish and add the remaining chopped tomatoes and one cup of the crushed tomatoes to the bottom.
  • Put peppers in the sauce and if desired, top with shredded cheese.
  • Cover with foil and bake 20-25 minutes.
  • Once sauce is bubbling and peppers are soft, remove foil and cook another 5-10 minutes.
  • Remove peppers from pan and put on plate or place in container for a future meal.
  • Add the remaining filling from the peppers to the sauce along with the extra cup of rice or quinoa and mix. Serve on the side.

Healthy Tips

Stuffed peppers typically have ground meat in them. The different veggies, the heartiness of the beans, along with simmering the peppers in the sauce, give you plenty of flavor without the meat.

Try to eat a few meals a week without meat if you normally eat it at each meal. A recipe like this has plenty of protein from the quinoa, beans, spinach and vegetables, along with a lot of healthy nutrients, without the saturated fat of meat.

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