Classic Vegetarian Dish
Grain and Squash Stuffed Peppers
(1 vote)
(1 vote)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
422
calories
Calories
Healthy, because
Even smarter
Nutritional values
These stuffed peppers are packed with antioxidants, which help protect the body's cells against free radical damage, as well as protein from the goat cheese.
Feel free to use whichever grain you prefer, such as brown rice or millet.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 422 cal. | (20 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9 g | (30 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 6.6 mg | (55 %) | ||
| Vitamin K | 27.5 μg | (46 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6 mg | (50 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 135 μg | (45 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 7.1 μg | (16 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 146 mg | (154 %) | ||
| Potassium | 1,002 mg | (25 %) | ||
| Calcium | 293 mg | (29 %) | ||
| Magnesium | 136 mg | (45 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 7.2 g | |||
| Uric acid | 115 mg | |||
| Cholesterol | 22 mg | |||
| Complete sugar | 14 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 cup Quinoa (rinsed)
- 2 cups low-sodium vegetable stock
- 1 large Zucchini (diced)
- 1 small Red onion (chopped)
- ½ small Butternut squash (seeded and diced)
- 0.333 cup raisins
- 0.333 cup kalamata Olives (chopped)
- ½ cup Goat cheese (diced)
- 2 large, red Bell pepper (cut split in half)
- 2 Tbsps olive oil
- 3 Tbsps Pine nuts
- salt
- freshly ground peppers
Preparation steps
1.
Preheat the oven to 350ºF. Place the quinoa in a large, dry saucepan and cook over a moderate heat for 2 minutes. Add the stock, stir well, and bring to a simmer.
2.
Cover with a lid, reduce the heat to low, and cook for 15 minutes until the quinoa has absorbed the stock. Set the quinoa to one side, covered, and leave for 5 minutes.
3.
Add the peppers, zucchini, onion, squash, raisins, olives, goat cheese, and seasoning to the quinoa and stir well.
4.
Spoon into the red pepper halves and drizzle with olive oil. Sit the peppers in a baking dish and top with the pine nuts.
5.
Bake for 25 - 30 minutes until the vegetables are tender. Remove from the oven and leave to cool briefly before serving.
