Quinoa Stuffed Red Peppers
Surprisingly, red peppers contain twice as much vitamin C as oranges. Vitamin C is necessary to absorb the iron found in quinoa. A match made in heaven! Serves 4
1 cup quinoa, rinsed well
4 large red bell peppers
2 tablespoons extra-virgin olive oil
1 cup sweet onion, diced
3 garlic cloves, minced
2 cups mushrooms, sliced into bite-sized pieces
2 teaspoons ground cumin
1 teaspoon ground turmeric
1 teaspoon ground ginger
1 teaspoon ground cinnamon
4 cups fresh spinach, roughly chopped
½ teaspoon sea salt
1 tablespoon fresh-squeezed lemon juice
¼ cup shredded Parmesan
1. Prepare quinoa. Preheat oven to 350F.
2. In a large skillet, heat olive oil. Add onions and sauté until softened, about 5 minutes. Add garlic and mushrooms and sauté another 5 minutes or so.
3. In the meantime, cut the tops off the red peppers and scoop out membranes.
4. Add spinach to the sauté. Stir continuously until spinach has become a dark green. Don’t overcook! Remove from heat and combine sautéed vegetables with cooked quinoa in a large bowl. Add salt, lemon juice and toss.
5. Stuff peppers and place in a glass or ceramic baking dish with ½ inch water in bottom. Bake for 35 minutes or until peppers are soft. Sprinkle 1 tablespoon of cheese on each pepper and return to oven for 3-5 minutes.
Recipe created for use by Heart-Healthy Woman & Well Fed Heart and their clients.
Time-Saver Tool Tips
-Use a microplane to quickly grate garlic and Parmesan
-Citrus squeezers are a must-have for quick, fresh squeezed lemon or lime juice, without the seeds!
Dirty Dozen™ Ingredients: bell peppers, spinach
Clean Fifteen™ Ingredients: onion
-If you are cooking with cinnamon for the added health benefits, make sure you use the Ceylon variety - lower in coumarins - potential liver and neurotoxins when consumed frequently.
-Depending on the season, switch out the spinach with Swiss chard or curly kale instead. Just be sure to saute a bit longer.