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Here's a recipe for Roasted Peppers Stuffed with Quinoa, Vegetables, and Tomato Sauce—a colorful, nutritious, and flavorful dish that’s perfect for a light lunch or dinner.
Ingredients:
For the stuffed peppers:
- 4 large bell peppers (any color), tops removed, seeds and membranes cleaned
- 1 cup quinoa, rinsed
- 2 cups vegetable broth or water
- 1 small onion, finely chopped
- 2 garlic cloves, minced
- 1 zucchini, diced
- 1 carrot, grated or finely chopped
- 1/2 cup cherry tomatoes, halved
- 1/2 tsp ground cumin
- 1/2 tsp paprika
- 1/4 tsp chili flakes (optional)
- Salt and pepper to taste
- Olive oil for sautéing
- 1/4 cup fresh parsley or cilantro, chopped (for garnish)
For the tomato sauce:
- 1 can (400g) diced tomatoes
- 1 tbsp tomato paste
- 1 small onion, finely chopped
- 2 garlic cloves, minced
- 1 tsp dried oregano or basil
- Salt and pepper to taste
- 1 tbsp olive oil
Instructions:
1. Roast the peppers:
- Preheat your oven to 375°F (190°C).
- Drizzle the bell peppers with olive oil, and sprinkle with a little salt and pepper.
- Place the peppers cut side up on a baking sheet and roast for 15-20 minutes, until they begin to soften. Remove from the oven and set aside.
2. Cook the quinoa:
- In a medium saucepan, bring the vegetable broth or water to a boil.
- Add the rinsed quinoa, reduce the heat to low, cover, and simmer for 15 minutes, or until all the liquid is absorbed.
- Fluff with a fork and set aside.
3. Sauté the vegetables:
- In a large pan, heat olive oil over medium heat.
- Add the chopped onion and garlic, sautéing until softened, about 3-4 minutes.
- Stir in the diced zucchini, grated carrot, and cherry tomatoes. Cook for another 5-7 minutes until the vegetables are tender.
- Add cumin, paprika, chili flakes (if using), salt, and pepper. Stir to combine.
- Fold in the cooked quinoa and mix well to incorporate all the flavors.
4. Make the tomato sauce:
- In a saucepan, heat olive oil over medium heat.
- Sauté the chopped onion and garlic until softened.
- Stir in the diced tomatoes, tomato paste, oregano (or basil), salt, and pepper.
- Simmer the sauce for 10-15 minutes, allowing it to thicken slightly. Adjust seasoning as needed.
5. Stuff the peppers:
- Spoon the quinoa and vegetable mixture into the roasted peppers, packing it in gently.
- Pour a layer of tomato sauce over the stuffed peppers in the baking dish, making sure to coat them well.
6. Bake:
- Return the stuffed peppers to the oven and bake for another 15-20 minutes, until the peppers are tender and the tops are slightly crispy.
7. Serve:
- Garnish with freshly chopped parsley or cilantro.
- Serve warm with extra tomato sauce on the side.
Tips:
- For added flavor, you can mix grated cheese or crumbled feta into the quinoa filling.
- You can also substitute quinoa with other grains like couscous, bulgur, or rice, depending on your preference.
This Roasted Peppers Stuffed with Quinoa, Vegetables, and Tomato Sauce is a vibrant and delicious dish, perfect as a main course or side. Enjoy!