Quinoa and Black Bean Stuffed Bell Peppe

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Quinoa and Black Bean Stuffed Bell Peppers

In the culinary world, the fusion of traditional dishes with health-conscious ingredients has become a trendsetter. The Beef and Broccoli Stir-Fry with Cauliflower Rice is a prime example of this culinary evolution. Traditionally, stir-fries have been a staple in Asian cuisine, known for their quick cooking methods and vibrant flavors. By incorporating beef, a rich source of protein and essential nutrients, with the green goodness of broccoli, this dish promises a balanced meal. But the real game-changer is the cauliflower rice. Swapping out traditional rice for its cauliflower counterpart not only reduces the carb content but also introduces a plethora of vitamins and minerals. This dish is a testament to the fact that you can enjoy hearty, flavorful meals while still keeping health in check. Whether you're a low-carb enthusiast, a paleo follower, or just someone looking to try a twist on a classic, this Beef and Broccoli Stir-Fry with Cauliflower Rice is sure to tantalize your taste buds while nourishing your body.

4 serving (s)

20 mins

40 mins

300 kcal

Yields:

Prep Time:

Cal/Serv:

Total Time:

Approximate Nutritional Info: 5g fat, 50g carbs, 12g protein

Ingredients

4 bell peppers, tops removed and seeds scooped out
1 cup quinoa (170g)
1 can black beans (400g), drained and rinsed
1 cup corn (150g)
1 cup diced tomatoes (150g)
1 tsp cumin (5g)
1 tbsp olive oil (15ml)
Salt and pepper to taste

Directions

Preheat your oven to 375°F (190°C).
Rinse the quinoa under cold water using a fine-mesh strainer. This helps remove the bitter outer layer.
In a medium saucepan, bring 2 cups of water to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is cooked and the water is absorbed. Fluff with a fork and set aside.
In a large skillet, heat the olive oil over medium heat. Add the cumin and sauté for about a minute or until fragrant.
Stir in the black beans, corn, and diced tomatoes. Let the mixture simmer for about 5 minutes, allowing the flavors to meld.
Add the cooked quinoa to the skillet and stir everything together. Season with salt and pepper to taste.
Carefully stuff each bell pepper with the quinoa and black bean mixture, pressing down gently to pack the filling.
Place the stuffed peppers in a baking dish and cover with aluminum foil.
Bake in the preheated oven for about 20 minutes or until the peppers are tender and the filling is heated through.
Serve hot, garnished with fresh herbs or a sprinkle of cheese if desired.

Notes

Quinoa Cooking Tip: Always rinse quinoa under cold water for a minute before cooking. This helps remove its natural coating called saponin, which can make it taste bitter or soapy.
Bell Pepper Selection: Choose bell peppers that are firm to the touch and have even bottoms. This ensures they stand upright while baking and are fresh.
Flavor Boost: For an added flavor kick, consider roasting the bell peppers slightly before stuffing them. This gives a smoky depth to the dish.
Diet Variation:
- Vegan: To make this dish vegan, skip any dairy toppings like cheese or sour cream. You can replace them with vegan cheese or a dollop of guacamole.
- Gluten-Free: Good news! Quinoa is naturally gluten-free, making this dish suitable for those with gluten sensitivities. Just ensure any added sauces or seasonings are gluten-free too.
- Keto: Replace quinoa with ground meat or more vegetables to reduce the carb content and make it keto-friendly.
Storage: These stuffed peppers are great for meal prep. Store any leftovers in an airtight container in the fridge for up to 3 days. They reheat well in the microwave or oven.
Customize Your Fillings: This recipe is versatile. Feel free to add other veggies like corn, diced tomatoes, or even some leafy greens like kale or spinach for added nutrition.
Spice It Up: If you like a little heat, add some diced jalapeños or a sprinkle of chili flakes to the quinoa and black bean mixture.

Remember, cooking is as much about experimenting and personalizing as it is about following a recipe. Don't be afraid to make this dish your own and cater it to your dietary needs or flavor preferences!