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Stuffed quinoa peppers

Serves 4

Dietitian Tip

Stuffed peppers are often made with ground meat. This meatless version is satisfying, thanks to a hearty mix of quinoa, walnuts, tomatoes and zucchini.

Ingredients

  • 2 large bell peppers, cut in half
  • 1 cup uncooked quinoa
  • 1 tablespoon olive oil
  • 1 cup chopped zucchini
  • 6 Roma tomatoes, chopped
  • 1/2 cup chopped onion
  • 1 stalk celery, chopped
  • 2 tablespoons chopped walnuts
  • 3 garlic cloves, chopped
  • 2 teaspoons chopped fresh thyme
  • 1 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon Parmesan cheese

Directions

Heat the oven to 350 F. Cook quinoa according to package directions. Set aside. Heat a large saute pan to medium-high heat. Add oil, zucchini, tomatoes, onion, celery, walnuts, garlic and thyme. Reduce heat to medium after 2 minutes. Once vegetables are tender, add cooked quinoa, salt, pepper and cheese. Place the pepper halves on a baking sheet. Place 1/2 cup of the quinoa and vegetable mixture into each pepper half. Cover with foil and bake for 15 to 20 minutes. Uncover and bake for an additional 5 minutes until peppers are cooked to desired doneness.

Nutritional Analysis (per serving)

Serving Size1 pepper half
Calories313
Carbohydrate38 g
Cholesterol9 mg
Fiber7 g
Protein13 g
Sodium674 mg
Monounsaturated Fat4 g
Saturated Fat3 g
Total Fat13 g

Last updated: April 19th, 2016

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