Quinoa Stuffed Peppers
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Quinoa Stuffed Peppers
Quinoa Stuffed PeppersFiona Haynes
These quinoa-stuffed peppers make a nice low-fat meatless entree or side dish. Quinoa is a wonderful option for those who can't eat gluten, plus it makes a nice change from rice or meat-filled peppers. To make 1 cup of cooked quinoa, you'll need 1/2 cup of quinoa, rinsed, then cooked in 1 cup of water or broth for extra flavor. Make sure your broth is gluten free if you are feeding this to someone who has a gluten problem.
I like my peppers to be yielding but still have something of a bite to them. If you prefer your peppers to be softer still, bake them for 10 minutes or so longer.
Cook Time: 0 hour, 45 minutes
Ingredients:
•
•2 large red or yellow bell peppers, halved lengthwise, stem intact
•
•2 tsp canola oil
•
•1 medium onion, finely chopped
•
•2 garlic cloves, minced
•
•2 medium carrots, diced
•
•1 1/2 cups diced cremini mushrooms
•
•1 cup cooked quinoa
•
•1/2 cup fat-free, low-sodium vegetable broth
•
•1 cup chopped baby spinach
•
•1/2 cup chopped fresh parsley
Preparation:
Preheat oven to 400 degrees.
Steam or simmer bell peppers in a large pot for 5 minutes until slightly soft.
Heat oil in medium skillet and gently sauté onions, garlic and carrots on medium-low heat until softened.
Add mushrooms and cook until soft. Stir in cooked quinoa. Add broth, spinach and parsley and cook for 2 minutes.
Scoop one fourth of the quinoa mixture into each bell pepper half, packing firmly.
Place peppers in a baking dish. Cover the bottom of the dish with 1/2 cup of water. Cover with foil and bake for 30 minutes, until filling is hot.
Serves 4
Per Serving: Calories 198, Calories from Fat 38, total Fat 4.2g
These quinoa-stuffed peppers make a nice low-fat meatless entree or side dish. Quinoa is a wonderful option for those who can't eat gluten, plus it makes a nice change from rice or meat-filled peppers. To make 1 cup of cooked quinoa, you'll need 1/2 cup of quinoa, rinsed, then cooked in 1 cup of water or broth for extra flavor. Make sure your broth is gluten free if you are feeding this to someone who has a gluten problem.
I like my peppers to be yielding but still have something of a bite to them. If you prefer your peppers to be softer still, bake them for 10 minutes or so longer.
Cook Time: 0 hour, 45 minutes
Ingredients:
•
•2 large red or yellow bell peppers, halved lengthwise, stem intact
•
•2 tsp canola oil
•
•1 medium onion, finely chopped
•
•2 garlic cloves, minced
•
•2 medium carrots, diced
•
•1 1/2 cups diced cremini mushrooms
•
•1 cup cooked quinoa
•
•1/2 cup fat-free, low-sodium vegetable broth
•
•1 cup chopped baby spinach
•
•1/2 cup chopped fresh parsley
Preparation:
Preheat oven to 400 degrees.
Steam or simmer bell peppers in a large pot for 5 minutes until slightly soft.
Heat oil in medium skillet and gently sauté onions, garlic and carrots on medium-low heat until softened.
Add mushrooms and cook until soft. Stir in cooked quinoa. Add broth, spinach and parsley and cook for 2 minutes.
Scoop one fourth of the quinoa mixture into each bell pepper half, packing firmly.
Place peppers in a baking dish. Cover the bottom of the dish with 1/2 cup of water. Cover with foil and bake for 30 minutes, until filling is hot.
Serves 4
Per Serving: Calories 198, Calories from Fat 38, total Fat 4.2g
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