Hearty Quinoa Stuffed Bell Peppers and Eggplant Recipe
Stuffed peppers are a big hit at home. That's why I always make this when somebody craves. And more recently, I have been leaning to healthier versions; thus, I have made this recipe for quinoa stuffed bell peppers and eggplant.
Ingredients
8 large green pepper (green capsicum)
3 tablespoons olive oil - divided
1 cup quinoa
½ cup ground beef (minced beef)
1 large yellow onion - finely chopped
3 cloves garlic - minced
1 medium red pepper flakes - minced
1 medium eggplant (brinjal, aubergine, or guinea squash) - flesh removed and chopped
1 medium zucchini - flesh removed and chopped
7 ounces corn - cleaned and chopped
16 ounces tomato
15 ounces black beans - drained and rinsed
⅓ cup basil - chopped
⅓ cup parsley - chopped
1 pinch salt
1 pinch ground black pepper
Instructions
- Preheat the oven to 350 degrees Fahrenheit.
- In a medium saucepan, cook quinoa in 1 3/4 cups of lightly salted water or vegetable stock for 20 to 25 minutes over low heat. Remove from heat and fluff quinoa with a fork.
- Cut the top of the peppers and scoop out the seeds. Brush inside with 1 tablespoon olive oil and place them into greased or parchment-lined ovenproof dish. Bake in the oven for 15 minutes, until soft but not collapsing. Remove from oven.
- In a large pan, brown beef and saute onions, garlic, chilli, and chopped eggplant in 2 tablespoons olive oil for 5 to 10 minutes over low to medium heat. Add zucchini and mushrooms and saute for another 5 minutes. Add tomatoes without juice, breaking them up with your wooden spoon, then mix in herbs and beans and season with salt and pepper. When everything is heated through and vegetables are tender, add quinoa and adjust the seasoning if necessary. If stuffing is too dry, add reserved tomato juice from the can.
- Fill stuffing into vegetables to the top and finish with thinly sliced or grated cheese.
- Place stuffed vegetables in the oven and bake for 30 minutes.
Nutrition
Calories: 426kcalCarbohydrates: 61gProtein: 19gFat: 14gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 7gTrans Fat: 0.2gCholesterol: 13mgSodium: 43mgPotassium: 1557mgFiber: 17gSugar: 17gVitamin A: 7991IUVitamin C: 316mgCalcium: 88mgIron: 5mg
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