Stuffed peppers are often made with ground meat. This meatless version is satisfying, thanks to a hearty mix of quinoa, walnuts, tomatoes and zucchini.

Serves 4

Ingredients:

       
  • 2 large bell peppers, cut in half
  •    
  • 1 cup uncooked quinoa
  •    
  • 1 tablespoon olive oil
  •    
  • 1 cup chopped zucchini
  •    
  • 6 Roma tomatoes, chopped
  •    
  • 1/2 cup chopped onion
  •    
  • 1 stalk celery, chopped
  •    
  • 2 tablespoons chopped walnuts
  •    
  • 3 garlic cloves, chopped
  •    
  • 2 teaspoons chopped fresh thyme
  •    
  • 1 teaspoon salt
  •    
  • 1/2 teaspoon ground black pepper
  •    
  • 1/2 teaspoon Parmesan cheese

Directions:

Heat the oven to 350 F. Cook quinoa according to package directions.  Set aside. Heat a large saute pan to medium-high heat. Add oil, zucchini, tomatoes, onion, celery, walnuts, garlic and thyme. Reduce heat to medium after 2 minutes. Once vegetables are tender, add cooked quinoa, salt, pepper and cheese. Place the pepper halves on a baking sheet. Place 1/2 cup of the quinoa and vegetable mixture into each pepper half. Cover with foil and bake for 15 to 20 minutes. Uncover and bake for an additional 5 minutes until peppers are cooked to desired doneness.

Nutritional Analysis (per serving)

Serving size: 1 pepper half
  • Total carbohydrate: 38 g
  • Dietary fiber: 7 g
  • Sodium: 674 mg
  • Saturated fat: 3 g
  • Monounsaturated fat: 4 g
  • Total fat: 13 g
  • Cholesterol: 9 mg
  • Protein: 13 g
  • Calories: 313
  • Dairy foods low-fat or fat-free: 1/2
  • Fats and oils: 1
  • Grains and grain products: 1
  • Vegetables: 3 1/2
  • Carbohydrates: 1 1/2
  • Fats: 1
  • Fruits: 0
  • Protein and dairy: 1/2
  • Vegetables: 2 1/2
  • Fats: 1
  • Meat and meat substitutes: 1
  • Nonstarchy vegetables: 2
  • Starches: 1 1/2
Last Updated: 2016-04-19
content provided by mayoclinic.com
© 1998-2016 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved.