Quinoa-Stuffed Green Bell Peppers Recipe

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Ingredients:

Serving

1/2 cup quinoa
4 sweet green peppers
1 tsp vegetable oil
1 medium onion, chopped
8 mushrooms, sliced
1 cup frozen corn kernels
2 tbsp minced fresh coriander (, substitute parsley if you wish) or 2 tbsp minced fresh cilantro (, substitute parsley if you wish)
1 tbsp soy sauce
2 tsp sesame oil
2 tsp chopped fresh garlic
1 pinch red pepper flakes
1/2 cup fresh whole wheat bread crumbs

Directions:

Rinse quinoa under cold water; drain well.
In a saucepan, bring 1 cup of water to boil and then stir in quinoa.
Reduce heat, cover, and simmer for 15 minutes or until the water is absorbed and quinoa is translucent.
Cut 1/2-inch off top of green peppers and remove seeds.
In a large saucepan filled with boiling water, cook peppers for 5 minutes or until tender-crisp.
Remove from water and drain well, upside down.
In a skillet, heat oil over medium heat and cook onion until tender; stir in mushrooms, quinoa, corn, half the coriander, soy sauce, sesame oil, garlic and pepper flakes.
Stuff this mixture into peppers.
Sprinkle with bread crumbs and remaining coriander.
Bake in a greased 8-inch baking dish in a preheated 350F (180C) oven for 30 minutes or until heated through.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	269.65 Kcal (1129 kJ)
Calories from fat	49.72 Kcal
		% Daily Value*
Total Fat	5.52g	8%
Sodium	261.74mg	11%
Potassium	697.93mg	15%
Total Carbs	45.2g	15%
Sugars	7.74g	31%
Dietary Fiber	7.41g	30%
Protein	9.01g	18%
Vitamin C	155.5mg	259%
Iron	2.5mg	14%
Calcium	30.9mg	3%

Amount Per 100 g
Calories	102.39 Kcal (429 kJ)
Calories from fat	18.88 Kcal
		% Daily Value*
Total Fat	2.1g	8%
Sodium	99.39mg	11%
Potassium	265.03mg	15%
Total Carbs	17.16g	15%
Sugars	2.94g	31%
Dietary Fiber	2.81g	30%
Protein	3.42g	18%
Vitamin C	59mg	259%
Iron	1mg	14%
Calcium	11.7mg	3%

* 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.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

5.1

Points
7

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
cholesterol free,
good source of fiber

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