Quinoa and Walnut Stuffed Bell Peppers

A delicious meal packed with healthy and nutritious ingredients. Quinoa is considered a complete protein, walnuts are an excellent food for combating fatigue and stress, and seasonal vegetables provide a rich source of vitamins, minerals, and fiber. Serve with a salad and a refreshing yogurt herb sauce, or you can also use a combination of yogurt and tahini (sesame paste).

Details

  • Preparation Time: 10 minutes
  • Cooking Time: 90 minutes
  • Difficulty: 1
  • Spiciness: 0
  • Number of Servings: 4

Ingredients

  • 4 pieces Bell pepper, red, fresh

  • 1.5 spoons Oil, olive

  • 1 piece Onion, raw

  • 2 pod Garlic, fresh

  • 1 piece Carrot, fresh

  • 1 piece Green, raw

  • 150 g Quinoa

  • 500 ml Water

  • 0.25 bouquet Parsley, fresh

  • 70 g Walnuts

  • 100 g Cheese, mozzarella

  • pieces Salt, table

Steps

  1. Wash and dry the vegetables. Cut the tops off the bell peppers (the upper part where the stem is). If they are crooked, trim the bottom slightly to allow them to stand upright in the baking dish—be careful not to cut too much. Remove the seeds and white membrane from the inside of the peppers.

  2. Peel and finely chop the onion and garlic. Finely chop the green parts and the trimmed ends of the peppers. Grate the carrot coarsely. Rinse the quinoa in a sieve under hot water until the water runs clear. Drain the rinsed quinoa well.

  3. Pour olive oil into a pot and wait for it to heat up. Add the onion, garlic, and chopped/grated vegetables. Sauté the ingredients for 4-5 minutes while stirring, then add the quinoa and cook for another minute. Season with salt and freshly ground pepper to taste, then add water and bring the mixture to a boil.

  4. Once the water boils, reduce the heat so that the liquid simmers gently. Cover the pot and cook the quinoa for 15-20 minutes or until it softens.

  5. Rinse the parsley under running water, shake it dry, and finely chop it. Coarsely chop the walnuts. Once the quinoa is cooked, remove the pot from the heat and mix in the chopped parsley, walnuts, and grated mozzarella. Taste the mixture and add more salt and/or pepper if needed.

  6. Stuff the cleaned peppers with the prepared filling and place them upright in a lightly oiled baking dish. Cover the dish with a lid or aluminum foil and bake in a preheated oven at 180°C (350°F) for about 60 minutes.

  7. Serve the baked stuffed peppers while still warm. A refreshing yogurt herb sauce pairs perfectly on the side.

Nutrition Information (Per 100g)

  • Calories: 164.04 kcal
  • Fat: 8.87 g
    • Saturated Fat: 1.75 g
  • Carbohydrates: 14.91 g
    • Sugars: 2.53 g
  • Protein: 5.36 g
  • Fiber: 2.44 g