Quinoa and Mushroom-Stuffed Peppers
Here’s a high-protein, vegan recipe for the comfort classic, stuffed pepper. Quinoa makes it tasty and healthy. Quinoa is considered a “super grain.” This cute little grain packs quite a nutritional punch. It dates back some 4,000 years and was considered “the gold of the Incas” when they realized that it increased the stamina of their warriors.
This ancient seed is one of the most protein-rich plant foods you can eat. It is also rich in magnesium, riboflavin, and manganese, and has twice as much fiber as many other grains. Contributed by Helyn Dunn, from Helyn’s Healthy Kitchen.
- 1 cup quinoa, rinsed, and 2 cups water
- 2 large bell peppers
- 1 medium onion, diced
- ½ pound mushrooms, diced
- 1 carrot, diced
- ¼ cup dried currants (or raisins)
- ¼ cup sunflower seeds (or pumpkin seeds)
- 2 teaspoons Spike salt-free seasoning
- 1 teaspoon low-sodium soy sauce
- 1-2 cups tomato sauce (depending on how saucy you like it)
- Handful chopped walnuts for topping
- 1 tablespoon nutritional yeast or almond parmesan cheese for topping
Preheat oven to 350 degrees F.
Bring 2 cups water to a boil. Add quinoa and lower heat. Cover and simmer until the water is absorbed (about 15 minutes).
Meanwhile, remove the tops of the peppers and dice the flesh that is leftover around the stem.
Water sauté the onion until soft. Add the mushrooms, carrots, pepper tops, currants, seeds, Spike and soy sauce and cook until the veggies are barely tender. They will continue to cook in the oven.
When the quinoa is done, add it to the veggie mixture and stir to combine.
Lightly grease a deep casserole dish. Stand the peppers up in the dish and stuff them with the quinoa mixture. Add remaining mixture around the peppers. Make sure you use a large enough baking dish to fit the extra quinoa but not so large that the peppers fall over. Of course, you can modify this recipe to make more if you want. Just use the proper sized baking dish. Top with walnuts and tomato sauce. Sprinkle the top with a little nutritional yeast or almond parmesan cheese.
Cover. It’s best to use one of those deep casserole dishes that have the glass lids if you have one. Otherwise you can use aluminum foil, making sure that the foil does not touch the food. Bake for about 30 minutes, until the peppers are tender.