• Serves
    4
  • 313
    Calories

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

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

  • Calories 313
  • Cholesterol 9 mg
  • Monounsaturated fat 4 g
  • Saturated fat 3 g
  • Sodium 674 mg
  • Total carbohydrate 38 g
  • Dietary fiber 7 g
  • Protein 13 g
  • Serving size 1 pepper half
  • Total fat 13 g
  • 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: 08-24-2018
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