Quinoa Stuffed Peppers 

with

Muhammara Sauce

NUTRITIONAL NOTES

 

BELL PEPPERS: High in Vitamins C, A, and B6.  Bell peppers are an excellent source of carotenoids and antioxidants.  They also have an anti-inflammatory effect in the body.  Sweet peppers are highly sensitive to heat and their nutritional content decrease rapidly with cooking, so eat them raw or only slightly cooked.

   . 

QUINOA: Considered a gluten-free psuedograin, quinoa is considered a super food and clean protein source.  High in antioxidants and important phytonutrients, this grain has anti-inflammatory benefits.  It also contains higher values of heart healthy fats, including monounsaturated fat and omega-3s.

 

SPINACH: Leafy green vegetables like spinach provide more nutrients than any other food. Rich in many vitamin and minerals, spinach has a high concentration of phytonutrients, providing powerful antioxidant protection, anti-inflammatory and anti-cancer benefits. The high concentration of Vitamin K found on spinach is essential to building and maintaining bone health. 

Serves: 4

 

INGREDIENTS:

 

SAUCE:

2 cloves garlic

2 roasted red bell peppers, jarred or fresh

3/4 cup toasted walnuts

3 Medjool dates, pitted

2 tablespoons red wine vinegar

1 teaspoon sea salt

1 teaspoon pepper

1 1/2 teaspoons smoked paprika

1 teaspoon cumin

3 tablespoons extra virgin olive oil

 

STUFFED PEPPERS:

4 bell peppers, yellow, red, orange, or green

3/4 cup quinoa, rinsed well and soaked overnight

3/4 cup Immune Broth, Chicken Bone Broth, vegetable or chicken stock, or water

1 can (15 oz) chickpeas, drained and rinsed

1 tablespoon olive oil

6 ounces baby spinach leaves or young chard leaves

1 tablespoon fresh oregano, chopped

1/2 cup sun-dried tomatoes, oil-packed, chopped

2 teaspoon sherry vinegar or red wine vinegar

1/2 teaspoon sea salt, or to taste

1/2 cup feta cheese, crumbled (optional)

 

INSTRUCTIONS:

1. Preheat oven to 350.

2. Halve the peppers lengthwise, cutting through the stems. Seed and remove the white pulp. Steam the peppers until soft but not falling apart, about 5-7 minutes. Or, cook them in a pot of boiling water for about the same length of time.

3. Bring the stock or water and quinoa to a boil in a small saucepan. Cover, reduce the heat to low, and cook for 8-10 minutes until the quinoa is soft and the water is absorbed.

4. Place the chickpeas in a food processor and process using on/off pulses until they are coarsely chopped.

5. Heat the olive oil in a skillet over medium heat and add the spinach or chard and oregano. Cook, stirring, until the greens have wilted.

6. In a bowl, mix together all the ingredients except the peppers. Divide the filling among the peppers, packing to fit.

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amy@oregoncancerfoundation.org

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