Quinoa-Stuffed Bell Peppers Recipe

Quinoa-Stuffed Bell Peppers Recipe
(per serving, makes 4 servings):

Ingredients:

• 4 large bell peppers, halved and seeded
• 1 cup quinoa, cooked
• 1 can chickpeas, drained and rinsed
• 2 cups spinach, chopped
• 1 cup cherry tomatoes, halved
• 1/4 cup olive oil
• 2 cloves garlic, minced
• 1 tsp cumin
• Salt and pepper to taste
  
  Instructions:

1. Preheat the Oven: Set your oven to 375°F
   (190°C).
2. Prepare the Peppers: Halve the bell peppers and
   remove the seeds. Place them on a baking sheet,
   cut side up.
3. Cook the Quinoa: Follow the instructions on the
   quinoa package to cook 1 cup of quinoa. Typically,
   this involves rinsing the quinoa, then simmering it
   in 2 cups of water for about 15 minutes, until the
   water is absorbed and the quinoa is fluffy.
4. Sauté the Vegetables: In a large skillet, heat the
   olive oil over medium heat. Add the minced garlic
   and cook for about 1 minute until fragrant. Add the
   chopped spinach and cherry tomatoes, cooking
   until the spinach is wilted.
5. Mix the Filling: In a large bowl, combine the
   cooked quinoa, chickpeas, sautéed spinach and
   tomatoes, cumin, salt, and pepper. Mix well.
6. Stuff the Peppers: Fill each bell pepper half with
   the quinoa mixture, pressing down lightly to
   ensure they are well-stuffed.
7. Bake: Place the stuffed peppers in the
   preheated oven and bake for about 25-30 minutes,
   until the peppers are tender and the filling is
   heated through.
8. Serve: Remove from the oven and let cool
   slightly before serving.
   
   
   Nutritional Content
   Calories: Approximately 250kcal
   Protein: 7 grams
   Carbohydrates: 30 grams
   Fiber: 7 grams
   Fat: 11 grams
   Saturated Fat: 1.5 grams
   Sodium: 200 mg (adjustable based on added salt)
   
   Health Breakdown of Each Ingredient:
   
   Bell Peppers: Rich in vitamins A, C, and E,
   along with antioxidants and fiber.
   Quinoa: A complete protein source containing
   all nine essential amino acids, high in fiber,
   magnesium, B vitamins, iron, potassium, calcium,
   phosphorus, vitamin E, and various beneficial
   antioxidants.
   Chickpeas: Provide protein, fiber, and several
   key vitamins and minerals including folate, iron,
   phosphorus, and manganese.
   Spinach: High in vitamins A, C, K1, iron,
   calcium, folic acid, and antioxidants.
   Cherry Tomatoes: Good source of vitamins A,
   C, K, and potassium.
   Olive Oil: Contains healthy monounsaturated
   fats, antioxidants, and has anti-inflammatory
   properties.
   Garlic: Known for its immune-boosting
   properties and contains compounds with potent
   medicinal properties.
   Cumin: Adds flavor and has potential health
   benefits including promoting digestion and being a
   good source of iron.
   
   What are the Health Benefits?

• High in Nutrients: This dish provides a
  variety of vitamins and minerals essential for
  health, including iron, vitamin C, and magnesium.
• Rich in Fiber: Both quinoa and chickpeas are
  excellent sources of fiber, promoting digestive
  health and helping to maintain stable blood sugar
  levels.
• Balanced Macronutrients: With a good
  balance of protein, healthy fats, and
  carbohydrates, this recipe supports energy levels
  and satiety.
• Antioxidant-Rich: Ingredients like bell
  peppers, spinach, and cherry tomatoes are high in
  antioxidants, which help to combat oxidative stress
  and inflammation in the body.
• Heart-Healthy: The use of olive oil and the
  presence of fiber and antioxidants make this a
  heart-healthy choice.
  Enjoy this nutritious and delicious meal,
  perfect for a healthy lunch or dinner!
  Leah Kuhlmann, RDN, LD
  Registered Dietitian
  Owner/Founder, YouThrive365 LLC