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Quinoa Stuffed Peppers

Healthy Kids Quinoa Stuffed Peppers Recipe

               
Quinoa Stuffed Peppers
Use our quinoa-stuffed peppers recipe for a satisfying and healthy vegetarian meal. Baked peppers are filled with black beans, quinoa and Parmesan cheese in this wonderfully savory, gluten-free recipe.
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Ingredients
Recipe yields 8 servings
1 cup quinoa, uncooked
2 cups water
9 bell peppers, assorted colors
1 Tbsp olive oil
1 cup black beans, rinsed and drained
1 carrot, shredded
2 celery stalks, finely diced
1/2 onion, finely diced
3 garlic cloves, minced
1/2 cup diced water chestnuts
1/4 tsp onion powder
1/4 tsp garlic powder
1/8 tsp salt
Black pepper to taste
1 tsp ground cumin
1/8 tsp cayenne pepper
1/2 cup frozen peas
1/2 cup no salt added tomato sauce
1/2 cup shredded Monterey jack cheese or cheddar cheese
1/2 cup shredded Parmesan cheese
2 tsp hot sauce
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Helpful how to videos
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Directions
Step 1

Preheat oven to 350°. Line a 13 x 9–inch glass baking pan with parchment paper.

Step 2

In a saucepan, cook the quinoa in the water for 15 minutes, or until softened. Set aside.

Step 3

On a flat work surface, with a sharp knife, cut the tops off 8 bell peppers. Remove the cores and seeds without cutting through peppers. Arrange the cored peppers, standing upright, in the prepared baking pan.

Step 4

Chop the remaining bell pepper. In a large saucepan, heat the oil over medium heat until hot. Add the black beans, chopped bell pepper, carrot, celery, onion, garlic, water chestnuts, onion powder, garlic powder, salt, black pepper, cumin and cayenne pepper and cook until the vegetables are soft and mixture is heated through, about 7 minutes. Stir in the cooked quinoa, peas and tomato sauce.

Step 5

Sprinkle 1 tablespoon of the Parmesan cheese into the bottom of each pepper. Fill peppers with the quinoa mixture. Sprinkle the tops of the stuffed peppers with the Monterey Jack cheese.

Step 6

Bake the peppers for 30 minutes, covered with foil. Remove foil and bake 15 minutes more, or until peppers are softened and browned. Sprinkle with hot sauce, if using. Serve immediately.

Time: 90 minutes
Servings: 8
Calories: 224
Make this for: Gluten Free Heart Healthy
Dietary Review:
dietary-image
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 1 stuffed pepper
Per serving:
calories:224
total fat:7g
sat fat:2g
cholesterol:13mg
sodium:181mg
total carb:28g
fibers:7g
proteins:11g

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Healthy Kids Quinoa Stuffed Peppers Recipe
Ingredients
Recipe yields 8 servings
1 cup quinoa, uncooked
2 cups water
9 bell peppers, assorted colors
1 Tbsp olive oil
1 cup black beans, rinsed and drained
1 carrot, shredded
2 celery stalks, finely diced
1/2 onion, finely diced
3 garlic cloves, minced
1/2 cup diced water chestnuts
1/4 tsp onion powder
1/4 tsp garlic powder
1/8 tsp salt
Black pepper to taste
1 tsp ground cumin
1/8 tsp cayenne pepper
1/2 cup frozen peas
1/2 cup no salt added tomato sauce
1/2 cup shredded Monterey jack cheese or cheddar cheese
1/2 cup shredded Parmesan cheese
2 tsp hot sauce
Directions
Step 1

Preheat oven to 350°. Line a 13 x 9–inch glass baking pan with parchment paper.

Step 2

In a saucepan, cook the quinoa in the water for 15 minutes, or until softened. Set aside.

Step 3

On a flat work surface, with a sharp knife, cut the tops off 8 bell peppers. Remove the cores and seeds without cutting through peppers. Arrange the cored peppers, standing upright, in the prepared baking pan.

Step 4

Chop the remaining bell pepper. In a large saucepan, heat the oil over medium heat until hot. Add the black beans, chopped bell pepper, carrot, celery, onion, garlic, water chestnuts, onion powder, garlic powder, salt, black pepper, cumin and cayenne pepper and cook until the vegetables are soft and mixture is heated through, about 7 minutes. Stir in the cooked quinoa, peas and tomato sauce.

Step 5

Sprinkle 1 tablespoon of the Parmesan cheese into the bottom of each pepper. Fill peppers with the quinoa mixture. Sprinkle the tops of the stuffed peppers with the Monterey Jack cheese.

Step 6

Bake the peppers for 30 minutes, covered with foil. Remove foil and bake 15 minutes more, or until peppers are softened and browned. Sprinkle with hot sauce, if using. Serve immediately.

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