Quinoa Stuffed Tri-Colored Bell Peppers
Ingredients
- 2 Tbsp canola oil 30 mL
- 1 medium sized red onion, diced
- 1 Tbsp garlic, minced 15 mL
- 1 cup tri-colored quinoa, uncooked 250 mL
- 1 cup edamame, frozen 250 mL
- 1/4 cup golden raisins 60 mL
- 2 cups low sodium vegetable broth 500 mL
- 1/2 tsp salt 2 mL
- 1/2 tsp ground black pepper 2 mL
- 6 bell peppers, different colors, tops removed
- Canola oil cooking spray
Instructions
- 1. Heat a medium sized sauce pan on medium high heat. Add canola oil and heat for 1 minute. Add onion and garlic and cook for about 2 minutes, or until onions become translucent. Add quinoa and stir around. Cook for 2 minutes.
- 2. Add edamame, raisins, broth, salt, and pepper. Mix together and bring to a boil. Reduce heat and cook for 10-15 minutes or until quinoa is cooked. Set aside and let it cool.
- 3. Preheat oven to 350 F (180 C). Spray a medium sized baking dish with canola oil spray.
- 4. Add quinoa mixture into each bell pepper. Line up bell peppers on the baking sheet and cover with aluminum foil. Cook for 40 minutes.
- 5. Remove baking dish from oven and remove aluminum foil. Place back in the oven and cook for another 20 minutes or until peppers are tender.
Yield
6
serving size
1 stuffed bell pepper
nutritional analysis
| Calories | 250 |
| Total Fat | 8 g |
| Saturated Fat | 0.5 g |
| Cholesterol | 0 mg |
| Carbohydrates | 38 g |
| Fiber | 7 g |
| Sugars | 13 g |
| Protein | 8 g |
| Sodium | 250 mg |
| Potassium | 684 mg |
