Meatless Mains

QUINOA AND BEAN–STUFFED

QUINOA AND BEAN–STUFFED PEPPERS

Prep time: 15 minutes / Cook time: 7 to 8 hours on low
These quinoa and bean–stuffed peppers can be made with basic
pantry ingredients and minimal prep for a great meatless Monday
dish. Quinoa adds a nutty flavor to the delicious filling of beans,
onions, mushrooms, and more. If you don’t like quinoa, just
substitute brown rice instead. Top off this dish with a Creamy
Queso Dip (here) for added flavor and nutrition.
Serves 6
6 large green, red, orange, or yellow bell peppers, or a combination
2 (15-ounce) cans black beans, drained and rinsed
1 cup quinoa, rinsed
1 cup chopped onion
1 cup chopped button mushrooms
½ cup chopped red bell pepper
1 cup Spicy Salsa (here)
1 tablespoon chopped fresh cilantro
1 teaspoon ground cumin
1 cup Creamy Queso Dip (here) or 1 cup shredded low-fat cheese, divided
Nonstick cooking spray
½ cup water
Freshly ground black pepper
1. Cut the tops off the peppers using a small knife and remove the
stem and seeds. Reach inside and pull out any white bits of
membrane that may remain. If any peppers do not stand up on their
own, slice a very small amount off the bottom to create a flat
bottom (you don’t want the bottoms to have holes in them, so slice
as little off as possible).
2. In a large bowl, combine the beans, quinoa, onion, mushrooms,
chopped bell pepper, salsa, cilantro, cumin, and ½ cup of queso.
Fill each pepper with the quinoa mixture.
3. Spray the inside of a 6-quart slow cooker with the cooking
spray. Pour ½ cup of water into the bottom of the slow cooker.
Place the peppers in the slow cooker so they are sitting in the
water. Cover and cook on low for 7 to 8 hours.
4. In the last 30 minutes of cooking, remove the lid and pour the
remaining ½ cup of queso sauce over the peppers and cover again
until everything is heated through.
5. Serve hot.
Per Serving (1 stuffed pepper): Calories: 320; Total Fat: 4g; Saturated Fat:
2g; Trans Fat: 0g; Polyunsaturated Fat: 1g; Monounsaturated Fat: 1g;
Cholesterol: 5mg; Sodium: 105mg; Carbohydrates: 56g; Fiber: 9g; Sugars:
5g; Protein: 15g

VARIATION TIP: For a more Southwestern dish, replace the mushrooms
or some of the beans with corn. You could also add green chiles, if
desired.