Seasonal: Winter Vegetable Stuffed Peppers
By Isabel Smith, MS, RD, CDN
These flavorful stuffed peppers are easy to make and are a great way to incorporate seasonal vegetables into your meal. The seasonal brussels sprouts and butternut squash- along with all the other vegetables, are packed with phytonutrients that can help to boost your immune system and give you energy.
Seasonal brussels sprouts are part of the cruciferous vegetable family that also includes broccoli and cauliflower. Brussels sprouts are a great source of vitamins A, C, K, and folic acid- a heart-healthy B vitamin. Vitamin A is great for your eyes, vitamin C is good for your immune system, and vitamin K plays an important role in blood clotting.
Try these delicious, fiber and protein filled peppers for an easy and delicious meal! You can also add other vegetables and switch the quinoa for brown rice to mix it up.
Ingredients
- 1/2 cup quinoa
- 1 cup water
- 1/2 tsp olive oil
- 1/2 yellow onion
- 4 large brussels sprouts chopped
- 1 cup chopped butternut squash
- 1/2 cup sliced mushrooms
- 1/3 cup baby tomatoes halved
- 1 bunch kale
- 1/3 cup pine nuts
- dash of sea salt
- pepper to taste
- 1 tbsp dried basil
- 1 tsp garlic powder
- 4 or 5 whole peppers
Directions
- Pre-heat the oven to 350 degrees.
- Cook the quinoa in a medium sauce pan, following the instructions on the package.
- Heat a large pan over medium heat and add the olive oil.
- When the pan is hot add the onion, brussels sprouts and butternut squash- cook for 15 minutes or until the vegetables are soft, stirring occasionally.
- Add the tomatoes and mushrooms to the pot- cook for 5 minutes or until soft, stirring occasionally.
- Add the cooked quinoa, kale, pine nuts, and spices to the pan and stir until mixed and then remove the pan from heat.
- Cut the tops off of the peppers, clean the seeds out of the inside of the peppers, and place them on a baking sheet.
- Spoon the cooked vegetables and quinoa into the peppers until full, then put the tops back on the peppers.
- Place the stuffed peppers into the oven and cook for 15-20 minutes, or until the outsides of peppers are soft.
- Remove the peppers from the oven, serve and enjoy.
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Servings: 2-4
Calories: 370
Fat: 6g
Trans Fat: 1g
Cholesterol: 0mg
Sodium: 75mg
Carbohydrates: 67g
Fiber: 14g
Sugars: 14g
Protein: 15g