Recipe: Stuffed bell peppers

Pick your preferred pepper colors and you’re ready to prepare these stuffed bell peppers. This recipe is customizable to fit your family’s favorite veggies and seasonings.

Serves 6

Ingredients

• 6 whole bell peppers (red, orange, yellow or green)
• 1 cup uncooked quinoa (see notes)
• 2 cups low-sodium vegetable broth
• 1 (15-ounce) can low-sodium black beans, drained and rinsed (see notes)
• 1 cup low-sodium corn drained and rinsed or frozen corn
• 1 medium onion, diced
• 1 (14.5-ounce) can Italian style diced tomatoes or favorite marinara sauce
• 1-3 cloves garlic, minced
• Optional add-ins: 1-2 medium carrots, peeled and shredded; mushrooms, diced celery, chopped bok choy
• Optional spices: Cumin, Italian seasoning, white pepper or hot sauce

Notes:

Can substitute quinoa for grain of choice: Bulgur, brown rice, farro, cauliflower rice, etc.

Can swap for bean of choice, meatless crumbles, lentils or ground meat.

Directions

Preheat oven to 375.

Remove the stem and seed membrane from each bell pepper. Rinse peppers if necessary to get the seeds out.

Place the bell peppers in a large pot, adding enough water to cover peppers. Heat to a boil and cook about 2 minutes or until barely fork tender. Drain and set aside.

In a saucepan, bring 2 cups of low-sodium vegetable broth to a boil. Add dry quinoa (or grain of choice) and simmer for about 12 minutes or until all liquid is absorbed.

Spray a large skillet with non-stick cooking spray and sauté onion until translucent. Add remaining ingredients, including optional add-ins.

Once the quinoa is done, add it to the skillet and allow to simmer on low for 5-8 minutes to allow the flavors to combine.

Distribute the ingredients from skillet evenly into parboiled bell peppers.

Place peppers in a baking dish and bake in oven for about 20 minutes.

Nutrition Facts (per serving):

290 calories, 2.5g fat, 300mg sodium, 53g carbohydrates, 13g protein

Recipes from Cecelia Jacobson, Registered Dietitian for the Oregon Heart and Vascular Institute at PeaceHealth Sacred Heart Medical Center at RiverBend.