This recipe is so full of good things I don’t know where to start. Bell peppers are full of antioxidants, Vitamin C and B6 as well as beta-carotene. Spinach is high in Vitamin K, also Vitamin C and B6 as well as folate and magnesium. Tomatoes are rich in Lycopene, iron, potassium and a host of B vitamins. Black beans provide a good source of dietary fiber as well as protein and antioxidants and last, quinoa. Quinoa is a sure fire power food containing a complete protein as well as Vitamin B2, B6 and E, magnesium, iron and zinc. This dish is a true super star.
- 2 tbsp olive oil
- 5 ounces or about 3 cups fresh baby spinach
- 1 medium onion, diced
- 2 stalks celery, diced
- 2 cloves garlic, minced
- 1 tbsp cumin
- 1/2 tsp sea salt or to taste
- 2 cans (15 ounces each) no salt added diced fire roasted tomatoes (regular diced tomatoes are fine too)
- 1 can (15 ounces) no salt black beans, rinsed and drained
- 2 cups low sodium vegetable broth
- 1 cup quinoa, uncooked (I like truRoots Sprouted Quinoa but any kind will do)
- 3 carrots, grated
- 1 1/2 cups grated Manchego or Monterey Jack cheese (for a vegan meal use Daiya PepperJack Cheese)
- 4 large bell peppers, halved lengthwise
- Heat the olive oil in a large saucepan on medium heat. Add the onion and celery and cook until tender. Add salt,cumin and garlic, saute for about a minute.
Carrots, tomatoes and spinach added to saucepan to cook until the spinach is wilted
- Drain the tomatoes, pouring the juice into the dish that you will be baking the peppers in. Place the drained tomatoes into the saucepan along with the spinach and carrots. Cook until the spinach is wilted.
Cook vegetables, beans and quinoa 15-20 minutes before adding cheese
- Stir in the beans, quinoa and vegetable broth. Bring to a boil. Cover and reduce heat to low and simmer for 15-20 minutes. Stir in 1 cup cheese.
- Preheat the oven to 350 degrees.
- Place the halved peppers into the baking dish containing the tomato juice.
Stuff peppers with 1 cup vegetable mixture and bake 1 hour
- Fill each pepper with about a cup each of the vegetable mixture. Cover with foil and bake for 1 hour. Uncover and spread the remaining cheese over the peppers. Return to the oven for about 15 minutes more.
- Place one pepper on a serving plate and spoon a little of the pan drippings over the pepper and serve.
Makes 8 servings.
Serving size 1 pepper half and stuffing.
Nutrients per serving: Calories: 227, Cal. from Fat: 73, Total Fat: 8g, Sat. Fat: 3g, Carbs: 26g, Fiber: 6.5g, Sugars: 5g, Protein: 13g, Sodium: 144mg, Chol: 0mg
Any leftover peppers can be stored in an airtight container in the fridge for a day or two. The peppers also freeze well. To make a smaller serving amount simply make half a recipe.