Quinoa & Veggie Stuffed Sweet Peppers

  • Prep Time 15 min
  • Total Time 1 h
  • Serves: 4

Ingredients

  • 1 cup eggplant, diced 250 mL
  • 1 cup zucchini, cut into small cubes 250 mL
  • 2 large sweet red peppers, halved and seeded
  • 1/2 cup quinoa, rinsed and drained 125 mL
  • 1 tbsp olive oil 15 mL
  • 1 onion, finely chopped
  • 1 clove garlic, finely chopped
  • 1 cup sodium-reduced chicken broth 250 mL
  • 1/3 cup jarred tomato salsa 75 mL
  • 1/4 cup frozen or canned (drained) corn kernels 60 mL
  • 1 tsp dried oregano 5 mL
  • 1/2 tsp chili powder 2 mL
  • 1/2 cup grated Cheddar cheese 125 mL
  • salt to taste

Directions

  • Step 1

    Preheat oven to 350 F (180 C). Heat olive oil in saucepan over medium-high heat. Add onion and garlic, and cook 3 min., stirring, until onions are translucent.

  • Step 2

    Stir quinoa into saucepan mixture. Pour in chicken broth and bring to a boil. Reduce heat to low, cover and cook 15 min., or until liquid is absorbed and quinoa is tender. Add eggplant, zucchini, salsa, corn, oregano and chili powder; continue cooking, stirring gently, about 5 more min. until mixture is moist but not runny; season with salt to taste.

  • Step 3

    Stuff each halved pepper with quinoa mixture. Set in lightly oiled ovenproof dish. Sprinkle cheese. Bake about 25 min., or until peppers are tender-crisp. Broil briefly to brown cheese.

Tip

When you cook quinoa, make extra and freeze it to use as time-saver in other quinoa dishes.

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Nutrition Facts

  • Nutrition Description Per serving (1/4 of the recipe):
  • Calories 130
  • Fat 5 g
  • Saturated Fat 1.5 g
  • Carbs 27 g
  • Protein 5 g
  • Cholesterol 8 mg
  • Fibre 5 g
  • Sodium 460 mg