- Introduction to Light Summer Quinoa Stuffed Peppers
This dish is a perfect blend of healthiness and flavor, making it an ideal choice for summer meals. The combination of quinoa and peppers not only provides a delicious taste but also offers a range of nutrients that can support your body’s needs during the warmer months.
- Ingredients
| Ingredient | Quantity |
| Red bell peppers | 4 large |
| Quinoa | 1 cup (uncooked) |
| Corn | 1 cup (fresh or frozen) |
| Black beans | 1 can (15 oz), drained and rinsed |
| Chopped tomatoes | 1 cup |
| Green onions | 3, chopped |
| Jalapeño pepper | 1, minced |
| Fresh cilantro | 1/4 cup, chopped |
| Lime juice | 2 tablespoons |
| Garlic cloves | 2, minced |
| Olive oil | 2 tablespoons |
| Ground cumin | 1 teaspoon |
| Ground coriander | 1 teaspoon |
| Salt | To taste |
| Pepper | To taste |
- Preparation
Begin by preheating your oven to 375°F (190°C). While the oven heats up, prepare the peppers by slicing off the tops and removing the seeds and membranes. Place the peppers in a baking dish and set aside.
In a medium saucepan, bring 2 cups of water to a boil. Add the quinoa and reduce the heat to low. Cover the pan and let it simmer for about 15 minutes or until the water is absorbed and the quinoa is tender. Remove from heat and fluff with a fork.
In a large skillet, heat the olive oil over medium heat. Add the garlic, jalapeño, and green onions, sautéing them until fragrant, approximately 2-3 minutes. Then, add the corn, black beans, and chopped tomatoes. Stir well and cook for another 5 minutes.
Next, mix the cooked quinoa into the skillet with the other ingredients. Add the ground cumin and coriander, lime juice, salt, and pepper. Stir everything together thoroughly.
Stuff each prepared pepper with the quinoa mixture, pressing down lightly to compact the filling. Pour a little water into the bottom of the baking dish to prevent burning. Bake the stuffed peppers for 25-30 minutes or until the peppers are tender and the filling is heated through.
- Serving Suggestions
These stuffed peppers are versatile and can be served in various ways. You can garnish them with fresh cilantro and a dollop of sour cream for added richness. Alternatively, serve them with a side salad made from mixed greens, cherry tomatoes, cucumbers, and a light vinaigrette dressing.
- Nutritional Information
| Nutrient | Amount per serving |
| Calories | 250 kcal |
| Total fat | 8 g |
| Saturated fat | 1 g |
| Cholesterol | 0 mg |
| Sodium | 250 mg |
| Total carbohydrates | 35 g |
| Dietary fiber | 8 g |
| Sugars | 5 g |
| Protein | 10 g |
- Conclusion
The Light Summer Quinoa Stuffed Peppers offer a delightful culinary experience, combining vibrant flavors with nutritious ingredients. This dish is not only visually appealing but also provides a balanced meal that can be enjoyed by individuals looking to maintain their health while savoring delicious food. Whether you’re hosting a summer barbecue or preparing a quick weeknight dinner, these stuffed peppers will surely become a favorite in your repertoire.
