Quinoa-Stuffed Bell Peppers with Black Beans and Veggies

Ingredients (Serves 2)

For the Stuffing (Complete Protein)

• 1/2 cup quinoa (grain)

• 1/2 cup black beans (legume)

Vegetables

• 2 large bell peppers (any color, halved and deseeded)

• 1/4 cup corn kernels (fresh or frozen)

• 1/4 cup diced tomatoes

• 1/4 cup chopped red onion

• 1/4 cup chopped spinach

• 1/4 cup grated carrot

Seasonings

• 1 tbsp olive oil

• 1 tsp smoked paprika

• 1 tsp cumin powder

• Salt and black pepper to taste

• Fresh cilantro (for garnish)

• A squeeze of fresh lime juice

Method

1. Prepare the Quinoa

   • Rinse the quinoa thoroughly under cold water to remove any bitterness.

   • Cook 1/2 cup quinoa in 1 cup water, bringing it to a boil. Once boiling, reduce the heat to low, cover, and simmer until the water is absorbed (about 15 minutes). Fluff with a fork and set aside.

2. Preheat the Oven

   • Preheat your oven to 180°C (350°F).

3. Prepare the Bell Peppers

   • Slice the bell peppers in half lengthwise and remove seeds and membranes. Lightly brush the insides with olive oil and sprinkle with a pinch of salt. Place them on a baking tray.

4. Prepare the Filling

   • Heat 1 tbsp of olive oil in a pan over medium heat.

   • Add red onion and sauté until translucent.

   • Stir in corn, diced tomatoes, and grated carrot. Cook for 3–4 minutes.

   • Add the cooked quinoa, black beans, smoked paprika, cumin powder, salt, and pepper. Mix well and cook for another 2 minutes.

   • Stir in chopped spinach and cook just until wilted. Remove from heat.

5. Stuff the Peppers

   • Spoon the quinoa and black bean mixture into the bell pepper halves, pressing gently to pack it in.

6. Bake

   • Place the stuffed peppers in the preheated oven and bake for 20–25 minutes, or until the peppers are tender and slightly charred on the edges.

7. Plate and Garnish

   • Once cooked, transfer the stuffed peppers to a plate. Garnish with fresh cilantro and a squeeze of lime juice.

8. Serve and Enjoy

   • Serve warm with a side salad or roasted veggies for a complete, colorful meal.

Nutritional Benefits

• Quinoa and Black Beans: Together, they provide all 9 essential amino acids, making this a complete protein meal.

• Vegetables: Rich in vitamins A, C, and K, plus dietary fiber to support digestion.

• Healthy Fats: Olive oil adds a dose of heart-healthy monounsaturated fats.