Quinoa-Stuffed Bell Peppers
Ingredients Needed
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1 cup quinoa, rinsed and drained
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2 cups water
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2 tablespoons olive oil
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1 small onion, diced
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2 cloves garlic, minced
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1 zucchini, diced
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1 small eggplant, diced
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1 tomato, diced
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1 cup tomato sauce
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salt and ground black pepper to taste
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6 bell peppers, tops cut off and seeded
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1 cup shredded mozzarella cheese, or more to taste
Instructions
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Preheat the oven to 350°F (175°C) and line a deep baking dish with foil.
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Combine quinoa and water in a saucepan and bring to a boil. Once boiling, cover, reduce heat, and let it simmer until the quinoa is cooked and water is absorbed, about 15 minutes.
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Heat olive oil in a large skillet over medium heat. Sauté onion and garlic until fragrant and slightly translucent, about 5-7 minutes. Add zucchini, eggplant, and tomato, cooking for 3-5 minutes until softened. Stir in tomato sauce and simmer for another 10 minutes until vegetables are fully tender.
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Mix the cooked quinoa into the vegetable mixture. Season with salt and pepper to taste. Stuff the bell peppers with the quinoa-vegetable blend. Arrange the stuffed peppers in the prepared baking dish and cover with foil.
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Bake for 18 minutes until the peppers are just tender. Remove the foil, top with mozzarella cheese, and return to the oven for 5 more minutes until the cheese is melted and bubbly.
Nutritional Information (per serving)
| 251 | Calories |
| 10g | Fat |
| 32g | Carbs |
| 11g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 6 | |
| Calories 251 | |
| % Daily Value * | |
| Total Fat 10g | 12% |
| Saturated Fat 3g | 13% |
| Cholesterol 12mg | 4% |
| Sodium 348mg | 15% |
| Total Carbohydrate 32g | 12% |
| Dietary Fiber 8g | 27% |
| Total Sugars 8g | |
| Protein 11g | 22% |
| Vitamin C 107mg | 119% |
| Calcium 182mg | 14% |
| Iron 1mg | 7% |
| Potassium 621mg | 13% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Evaluation :
5/5