I have spent the last few years of my college education studying Nutrition, Diet, and Food Science. As a result of my education and my hectic work life, I base my diet around meals that contain the maximum amount of nutrients, with a minimal time commitment. Usually this contains a lot of vegetables and fruits, (grown locally when possible) whole grains, and good sources of protein with little saturated fats, and low sodium.
After a long day of work this week, I came home looking for a quick and nutritious dinner to make. I decided to make stuffed Bell Peppers. I loved how well balanced this meal turned out. It contains good sources of whole grains, protein, and vegetables all in one dish. This made for a simple clean-up, which is my least favorite part of spending time in the kitchen. Enjoy!
- 1 cup cooked quinoa (directions for cooking below)
- ½ cup diced onion
- 1 can black beans
- 1 tsp ground cumin
- 1 tsp minced garlic
- ½ tsp ground black pepper
- 1 can tomato sauce
- ⅔ cup vegetable broth, divided
- 3 sweet peppers (red is my favorite but, yellow and orange are excellent as well)
- ½ cup shredded cheddar cheese
- To cook quinoa: Rinse ½ cup uncooked quinoa, Boil with one-half cup veggie broth and one-half water, (I usually add a couple extra tablespoons water so the grain doesn't get stuck to the pot as much) as soon as it boils place lid on pot, reduce temperature and cook for an additional 15 minutes.
- Preheat oven to 400 degrees F.
- Coat nonstick pan with a few Teaspoons veggie broth or olive oil; heat over medium heat. Throw in onions and garlic. Saute for a few minutes until tender. Add black beans, tomato sauce, cumin, black pepper, and one-fourth cup vegetable broth and heat in skillet on low for a few minutes.
- Cut bell peppers down center lengthwise, remove seeds. Place one-sixth mixture into each bell pepper half, and place in baking dish. Pour remaining vegetable broth into bottom of baking dish and cook in oven for 25 minutes.
- Remove from oven and sprinkle shredded cheese on top, and get all the deliciousness into your belly!
To cook quinoa: Rinse 1/2 cup uncooked quinoa, Boil with one-half cup veggie broth and one-half water, (I usually add a couple extra tablespoons water so the grain doesn’t get stuck to the pot as much) as soon as it boils place lid on pot, reduce temperature and cook for an additional 15 minutes.
Preheat oven to 400 degrees F.
Coat nonstick pan with a few Teaspoons veggie broth or olive oil; heat over medium heat. Throw in onions and garlic. Saute for a few minutes until tender. Add black beans, tomato sauce, cumin, black pepper, and one-fourth cup vegetable broth and heat in skillet on low for a few minutes.
Cut bell peppers down center lengthwise, remove seeds. Place one-sixth mixture into each bell pepper half, and place in baking dish. Pour remaining vegetable broth into bottom of baking dish and cook in oven for 25 minutes.
Remove from oven and sprinkle shredded cheese on top, and get all the deliciousness into your belly!
