Quinoa & Veggie Stuffed Sweet Peppers
Prep time: 15min
Total time: 60min
Serves: 4
2
large sweet red peppers, halved and seeded
1/2 cup
quinoa, rinsed and drained
125 mL
1 tbsp
olive oil
15 mL
1
onion, finely chopped
1 clove
garlic, finely chopped
1 cup
sodium-reduced chicken broth
250 mL
1 cup
eggplant, diced
250 mL
1 cup
zucchini, cut into small cubes
250 mL
1/3 cup
jarred tomato salsa
75 mL
1/4 cup
frozen or canned (drained) corn kernels
60 mL
1 tsp
dried oregano
5 mL
1/2 tsp
chili powder
2 mL
1/2 cup
grated Cheddar cheese
125 mL
Salt to taste
Per serving (1/4 of the recipe):
calories
130
fat
5 g
saturated fat
1.5 g
carbs
27 g
protein
5 g
cholestrol
8 mg
fibre
5 g
sodium
460 mg
Directions
-
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.
-
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.
-
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.
Tip
When you cook quinoa, make extra and freeze it to use as time-saver in other quinoa dishes.