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Quinoa stuffed peppers

August 13, 2020

Recipe

Stuffed peppers are often made with ground meat. This meatless version is made with quinoa, walnuts, tomatoes and zucchini.

Serves 4

Stuffed peppers are often made with ground meat, but this version is a hearty mix of quinoa, walnuts and veggies.

Heat the oven to 350 F. Cook quinoa according to package directions. Set aside.

Heat a large saute pan to medium-high heat. Add oil, zucchini, tomatoes, onion, celery, walnuts, garlic and thyme. Reduce heat to medium after 2 minutes. Once vegetables are tender, add cooked quinoa, salt, pepper and cheese.

Place the pepper halves on a baking sheet. Place 1/2 cup of the quinoa and vegetable mixture into each pepper half. Cover with foil and bake for 15 to 20 minutes. Uncover and bake for an additional 5 minutes until peppers are cooked to desired doneness.

1 cup uncooked quinoa
1 tablespoon olive oil
1 cup chopped zucchini
2 cups chopped tomato
1/2 cup chopped onion
1 stalk celery, chopped
2 tablespoons chopped walnuts
3 garlic cloves, chopped
2 teaspoons chopped fresh thyme
1 teaspoon salt
1/2 teaspoon ground black pepper
2 teaspoons Parmesan cheese
2 large bell peppers, cut in half

DASH Eating Plan Servings

1/2 Dairy foods (low-fat or fat-free) 1 Fats and oils Fruits 1 Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets 3 1/2 Vegetables

Diabetes Meal Plan Choices

1 Fats Dairy foods (low-fat or fat-free) Fruits 1 Meat and meat substitutes Milk and milk products 2 Nonstarchy vegetables 1 1/2 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1 1/2 Carbohydrates 1 Fats Fruits 1/2 Protein and dairy Sweets 2 1/2 Vegetables

Nutritional analysis per serving

Calcium 313 Calories 38 g Total carbohydrate 9 mg Cholesterol 7 g Dietary fiber 4 g Monounsaturated fat Potassium 13 g Protein 3 g Saturated fat 1 pepper half Serving size 674 mg Sodium 13 g Total fat