December 24, 2014
Black Bean, Mushroom, and Quinoa-Stuffed Peppers
2 tablespoons olive oil
1 medium onion, finely chopped
3 cloves garlic, minced
2 cups (450g) finely chopped fresh mushrooms
1 tablespoon chili powder
¼ teaspoon salt
1 15-ounce (400g) can tomato sauce
¼ cup (40ml) water
½ cup (115g) quinoa
4 large red bell peppers
One 15-ounce (400g) can black beans, drained and rinsed
1 teaspoon pure maple syrup
Chopped fresh cilantro (coriander) for garnish
In a saucepan over medium heat, sauté the onion in olive oil for 3-5 minutes, until the pieces are translucent. Add the garlic and mushrooms. Sauté about 5 minutes, until the mushrooms have released their moisture. Stir in the chili powder and salt. Add the quinoa and 1 cup of the tomato sauce (reserve the rest) and the water; lower the heat and cover, and simmer for about 20 minutes, stirring once.
Meanwhile, preheat the oven to 350º F (175° C), and prepare the peppers. Boil a pot of water. Cut the tops off the pepper and remove the seeds. Boil the peppers for 5 minutes, and then drain them.
Combine the beans and maple syrup with the cooked quinoa mixture. Stuff each pepper with the filling, and stand them upright in a baking dish. Pour the remaining tomato sauce around the peppers, and bake for 15 minutes. Remove from oven, garnish with cilantro and serve.
(Recipe slightly adapted from Vegan with a Vengeance by Isa Chandra-Moskowitz.)
All figures are per serving (assumes 4 servings).
Fat: 14 g
Carbs: 40 g
Fiber: 8 g
Protein: 13 g
Sodium: 400 mg