We all know people who don’t like quinoa. It sounds too healthy, boring, and the consistency might be off-putting to many. Quinoa is enjoyed by vegans, vegetarians because it is a complete protein.
I am not a vegan or vegetarian but I love plant-based dishes. And, as a nutritionist, I like to challenge my clients to discover new foods and think, “How delicious! That was a good surprise!”
So today I would like to share a beautiful, tasty and nutrient-dense recipe that even one of my really reluctant clients loved. This quinoa stuffed bell pepper recipe is also a variation of what my mother would bake with rice when I was young.
Trust me, it is beautiful, tasty and healthy!
This is the recipe that will make you love quinoa!
4 bell peppers (choose any colour you like)
200g quinoa (washed, rinsed and drained)
A few cherry tomatoes
1 small fennel (sliced)
1 onion (diced)
2 cups of vegetable stock* or water
2 tbsp of pine nuts
Salt and pepper to taste
Fresh goat or feta cheese (optional)
Preheat the oven (200 degrees C).
Rinse the bell peppers, cut the top off, remove seeds, place them in the oven and cook for about 30/40 minutes.
Rinse the tomatoes, place them on the same baking dish and cook until they are roasted but still in shape. It should take about 20 minutes.
While the peppers are roasting, prepare the quinoa. Sautée the onion and fennel in a bit of olive oil, add the quinoa, mix, cover with the vegetable stock or water (if you buy stock please check the ingredients; a vegetable stock should contain some vegetables, vegetables and only vegetables!). Cook until the liquid is absorbed – the quinoa should look fluffy.
Add the roasted tomatoes to the quinoa mixture. Season with salt and pepper to taste. When the peppers are cooked and tender, stuff them with the quinoa mixture.
Optional: crumble some feta or fresh goat cheese and some pine nuts on top of the peppers, place them on the grill for about five minutes.
Serve it as a side or as a main with a nice green salad dressed with lemon and olive oil.
This recipe is loaded with nutrients and has a good amount of dietary fibre (essential for your overall health).
Quinoa is a complete protein and is packed with fibres. It is a good source of manganese, folate, magnesium, iron and zinc and antioxidants. It is gluten-free and is low in calories, so great if you want to lose weight.
My advice: it is important to soak and rinse quinoa to avoid adverse reactions.
Bell peppers are one of the richest sources of vitamin C. They are also packed with vitamins B6, K1, A and E. Bell peppers also contain potassium, folate, and antioxidants. So make sure you add them to your diet.
Fennel is a good source of potassium, calcium, magnesium, vitamin A and C. It also contains zinc, vitamin E and K and selenium. After a heavy meal, if you feel bloated why not try a fennel tea?
Tomato is a good source of vitamin C and potassium
Recipe inspired by my good friend Cecile from Cook and Speak.