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Quinoa & Veggie Stuffed Sweet Peppers Recipe

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1 vote | 618 views
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Servings: 4
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Ingredients

Cost per serving $1.50 view details
  • 2 large sweet red peppers, halved and seeded
  • 1/2 cup (125 mL) quinoa, rinsed and drained
  • 1 tbsp (15 mL) olive oil
  • 1 onion, finely chopped
  • 1 clove garlic, finely chopped
  • 1 cup (250 mL) sodium-reduced chicken broth
  • 1 cup (250 mL) eggplant, diced
  • 1 cup (250 mL) zucchini, cut into small cubes
  • 1/3 cup (75 mL) jarred tomato salsa
  • 1/4 cup (60 mL) frozen or canned (drained) corn kernels
  • 1 tsp (5 mL) dried oregano
  • 1/2 tsp (2 mL) chili powder
  • 1/2 cup (125 mL) grated Cheddar cheese
  • Salt to taste

Directions

  1. 1. Preheat oven to 350 °F (180 °C). Heat olive oil in saucepan over medium-high heat. Add onion and garlic, and cook 3 min., stirring, until onions are translucent.
  2. 2. Stir quinoa into saucepan mixture. Pour in chicken broth and bring to a boil. Reduce heat to low, cover and cook 15 min., or until liquid is absorbed and quinoa is tender. Add eggplant, zucchini, salsa, corn, oregano and chili powder; continue cooking, stirring gently, about 5 more min. until mixture is moist but not runny; season with salt to taste.
  3. 3. Stuff each halved pepper with quinoa mixture. Set in lightly oiled ovenproof dish. Sprinkle cheese. Bake about 25 min., or until peppers are tender-crisp. Broil briefly to brown cheese.
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Nutrition Facts

Amount Per Serving %DV
Serving Size 185g
Recipe makes 4 servings
Calories 226  
Calories from Fat 97 43%
Total Fat 10.95g 14%
Saturated Fat 4.37g 17%
Trans Fat 0.0g  
Cholesterol 18mg 6%
Sodium 119mg 5%
Potassium 455mg 13%
Total Carbs 23.56g 6%
Dietary Fiber 4.6g 15%
Sugars 4.95g 3%
Protein 9.1g 15%

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