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Introduction
The origins of stuffed bell peppers can be traced back to the Mediterranean region, where resourceful cooks found ingenious ways to stretch simple ingredients into hearty, satisfying meals. By filling the vibrant bell peppers with a flavorful grain or meat mixture, each bite packs a punch of flavor and nutrition. This particular variation, featuring the ancient super-grain quinoa, adds a modern twist while paying homage to the dish's humble roots. As the seasons change and fresh bell peppers ripen on the vine, this recipe becomes a celebration of the bountiful summer harvest.
Ingredients
• 6 large bell peppers (a mix of colors such as red, yellow, and orange)
• 1 1/2 cups uncooked quinoa, rinsed and drained
• 3 cups vegetable or chicken broth
• 1 tablespoon olive oil
• 1 large onion, finely chopped
• 3 cloves garlic, minced
• 1 medium zucchini, diced
• 1 cup diced carrots
• 1 cup frozen or fresh corn kernels
• 1 (15 oz) can black beans, drained and rinsed
• 1 (14.5 oz) can diced tomatoes with juices
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon cayenne pepper (optional, for added heat)
• Salt and freshly ground black pepper, to taste
• 1/2 cup shredded cheddar or Monterey Jack cheese (optional, for topping)
Step 1:
Preheat the oven to 375°F (190°C).
Step 2:
Cook the quinoa: In a saucepan, bring the vegetable or chicken broth to a boil. Add the rinsed quinoa, reduce heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is tender and has absorbed the liquid. Remove from heat and fluff with a fork.
Step 3:
Prepare the bell peppers: Cut off the tops of the bell peppers, and remove the seeds and membranes from the inside. Place the peppers in a baking dish or roasting pan, and set aside.
Step 4:
In a skillet or sauté pan, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté for 2-3 minutes until fragrant.
Step 5:
Add the diced zucchini, carrots, corn kernels, drained black beans, diced tomatoes with juices, cumin, chili powder, smoked paprika, cayenne pepper (if using), and salt and pepper to taste. Cook for 5-7 minutes, stirring occasionally, until the vegetables are tender.
Step 6:
Transfer the cooked vegetable mixture to the saucepan with the quinoa, and stir to combine everything well.
Step 7:
Stuff each bell pepper cavity with the quinoa and vegetable mixture, packing it down gently as you fill. Top with shredded cheese, if desired.
Step 8:
Cover the baking dish with aluminum foil and bake for 25-30 minutes, or until the peppers are tender and the filling is heated through.
Step 9:
Remove the foil and bake for an additional 5 minutes to allow the cheese to melt and the tops of the peppers to brown slightly.
Q: Can I use brown rice instead of quinoa?
A: Yes, you can substitute the quinoa with an equal amount of cooked brown rice or another whole grain of your choice.
Q: Can this recipe be made vegan?
A: Yes, simply omit the cheese topping or use a dairy-free cheese alternative to make this recipe vegan-friendly.
Q: How can I prevent the bell peppers from getting soggy?
A: To avoid soggy peppers, make sure to remove any excess moisture from the filling mixture before stuffing the peppers. Also, bake the peppers uncovered for the last 5 minutes to allow any excess moisture to evaporate.
• Quinoa can be substituted with brown rice or bulgur wheat for a different texture and flavor profile.
• For a vegan version, omit the cheese or use a dairy-free alternative.
• When selecting bell peppers, choose ones that are firm and have a vibrant color with no bruises or soft spots.
• Dried herbs and spices can be replaced with fresh versions if desired. Adjust quantities accordingly.
• This recipe is suitable for vegetarians and can be made gluten-free by using gluten-free broth or stock.
• For a heartier dish, you can add crumbled feta or goat cheese on top of the stuffed peppers.
• Leftovers can be stored in an airtight container in the refrigerator for up to 4 days.
Serve the stuffed bell peppers warm, garnished with fresh chopped cilantro or parsley, if desired.
Leftover stuffed peppers can be stored in an airtight container in the refrigerator for up to 4 days.
While the quinoa is cooking, you can prepare the bell peppers and sauté the vegetables to save time.
- For a firmer texture, choose bell peppers with thick walls and a sturdy shape.
- Adjust the spices and heat level to suit your taste preferences.
- If the stuffing mixture seems dry, you can add a bit of broth or tomato sauce to moisten it.
For a Mexican-inspired twist, use black beans, corn, diced tomatoes with green chilies, and top with shredded Monterey Jack cheese and fresh cilantro. For a Mediterranean version, substitute the spices with oregano, basil, and add crumbled feta cheese and Kalamata olives.
These stuffed bell peppers pair nicely with a fresh green salad or roasted potatoes on the side. A crisp white wine, such as Sauvignon Blanc or Pinot Grigio, would complement the flavors well.
While bell peppers are available year-round, they are at their peak in the late summer and early fall months.
This recipe contains no common allergens, but please check the individual ingredient labels for any potential allergens, such as gluten or dairy, if substitutions are made.
