Directions:
- In a small saucepan, bring the broth, water and bay leaf to a boil. Add quinoa. Reduce heat. Simmer uncovered for 15-20 minutes or until liquid is absorbed. Discard bay leaf.
- Cut peppers in half lengthwise and discard seeds. In a large pot, cook peppers in boiling water. We like them nice and soft, so we did 20 minutes. Try 3-5 minutes if you prefer them crisp-tender. Drain and rinse in cold water.
- In a large skillet, saute the carrots and onions in oil until tender. Add the quinoa, sunflower kernels and seasoning. Cook until heated through. Spoon mixture into pepper halves. Top with spaghetti sauce and/or Parmesan cheese, if desired. Place in a 15 inch x 10 inch baking pan coated with nonstick cooking spray. Cover and bake at 350° for 20-25 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 251.55 Kcal (1053 kJ) | ||
| Calories from fat | 55.72 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.19g | 10% | |
|---|---|---|---|
| Cholesterol | 6.63mg | 2% | |
| Sodium | 445.63mg | 19% | |
| Potassium | 638.17mg | 14% | |
| Total Carbs | 38.71g | 13% | |
| Sugars | 6.46g | 26% | |
| Dietary Fiber | 6.36g | 25% | |
| Protein | 10.43g | 21% | |
| Vitamin C | 172.6mg | 288% | |
| Vitamin A | 0.4mg | 14% | |
| Iron | 2.1mg | 12% | |
| Calcium | 131mg | 13% | |
| Amount Per 100 g | |||
| Calories | 92.48 Kcal (387 kJ) | ||
| Calories from fat | 20.48 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.28g | 10% | |
|---|---|---|---|
| Cholesterol | 2.44mg | 2% | |
| Sodium | 163.83mg | 19% | |
| Potassium | 234.62mg | 14% | |
| Total Carbs | 14.23g | 13% | |
| Sugars | 2.37g | 26% | |
| Dietary Fiber | 2.34g | 25% | |
| Protein | 3.84g | 21% | |
| Vitamin C | 63.5mg | 288% | |
| Vitamin A | 0.2mg | 14% | |
| Iron | 0.8mg | 12% | |
| Calcium | 48.1mg | 13% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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