Heart-Healthy Stuffed Baked Bell Peppers
Elevate your weeknight dinner routine with these vibrant and nutritious Heart-Healthy Stuffed Baked Bell Peppers. Brimming with protein-packed quinoa, fiber-rich chickpeas, and a medley of fresh vegetables like zucchini, carrots, and spinach, these peppers are a wholesome and flavorful delight. Seasoned with aromatic spices like cumin and paprika and brightened with fresh parsley and a splash of lemon juice, this recipe is both satisfying and guilt-free. It's baked to tender perfection, locking in all the comforting goodness without added salt, making it ideal for maintaining a heart-smart diet. Perfectly customizable and ready in just under an hour, these stuffed bell peppers are a delicious way to combine health and taste in every bite.
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Ingredients
- 4 pieces bell peppers (any color, medium-sized)
- 1 cup quinoa
- 2 cups low-sodium vegetable broth
- 1 tablespoon olive oil
- 1 small yellow onion, diced
- 2 cloves garlic, minced
- 1 small zucchini, diced
- 1 medium carrot, grated
- 2 cups baby spinach, chopped
- 1 can (15 ounces) no-salt-added diced tomatoes
- 1 cup chickpeas, rinsed and drained
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon lemon juice
- 0.5 teaspoon black pepper
Directions
Step 1
Preheat the oven to 375°F (190°C) and lightly grease a baking dish large enough to hold the bell peppers upright.
Step 2
Cut the tops off the bell peppers and remove the seeds and membranes. Set the hollowed peppers aside, along with their tops for later use.
Step 3
Rinse the quinoa thoroughly under cold water in a fine mesh sieve, then transfer it to a saucepan. Add the low-sodium vegetable broth and bring the mixture to a boil. Reduce the heat, cover, and simmer for 15 minutes, or until the quinoa is cooked and the liquid is absorbed. Fluff with a fork and set aside.
Step 4
Heat the olive oil in a large skillet over medium heat. Add the diced onion and sauté for 2–3 minutes until softened. Stir in the minced garlic and cook for another 30 seconds until fragrant.
Step 5
Add the diced zucchini, grated carrot, and chopped spinach to the skillet. Cook for 3–4 minutes, stirring occasionally, until the vegetables have softened.
Step 6
Stir in the diced tomatoes (with their juice), chickpeas, cooked quinoa, cumin, and paprika. Mix well and let the mixture cook for another 3–4 minutes, allowing the flavors to blend.
Step 7
Remove the skillet from heat and stir in the fresh parsley, lemon juice, and black pepper. Taste and adjust seasoning if needed.
Step 8
Stuff each bell pepper with the quinoa-vegetable mixture, packing it in firmly. Place the stuffed peppers upright in the prepared baking dish. If desired, replace the tops of the bell peppers as lids.
Step 9
Cover the dish with aluminum foil and bake in the preheated oven for 30 minutes. Then, remove the foil and bake for an additional 5–10 minutes, allowing the peppers to become tender and slightly golden on top.
Step 10
Remove from the oven and let cool for 5 minutes before serving. Garnish with additional parsley if desired. Enjoy your heart-healthy stuffed baked bell peppers!
Nutrition Facts
| Serving size | (2262.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1416.6 |
| Total Fat 35.0g | 0% |
| Saturated Fat 3.0g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 0mg | 0% |
| Sodium 2005.0mg | 0% |
| Total Carbohydrate 228.0g | 0% |
| Dietary Fiber 39.4g | 0% |
| Total Sugars 52.8g | |
| Protein 59.0g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 503.7mg | 0% |
| Iron 21.7mg | 0% |
| Potassium 4341.8mg | 0% |
Source of Calories