Roasted peppers stuffed with quinoa with vegetables and tomato sauce

 

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!