| Składnik |
Ilość |
Kalorie |
| Cebule |
115g |
46kcal |
| Papryka, surowa, żółta, słodka |
888g |
231kcal |
| Czarna fasola |
425.243g |
561kcal |
| Quinoa |
170g |
204kcal |
| Czosnek |
6g |
9kcal |
| Sół kuchenna |
3g |
0kcal |
| Oliwa z oliwek |
14g |
124kcal |
| Papryka |
2g |
6kcal |
| Vegetable broth |
470g |
24kcal |
| Czarny pieprz, mielony |
0.575g |
1kcal |
| Kminek, mielony |
2.5g |
9kcal |
| Pomidory, rozgniecione, z puszki |
425.24g |
136kcal |
| Ser, Monterey Jack |
118g |
440kcal |
| Kukurydza, słodka, żółta, mrożona, jądra, odcięta kolba, gotowana, odsączona, z solą |
174g |
137kcal |
Recipe Instructions:
Ingredients
6 medium bell peppers tops cut off and cores removed
1 cup uncooked quinoa rinsed and drained
2 cups vegetable broth
1 tablespoon olive oil
1 small onion chopped
2 garlic cloves minced
1 15 ounce canned diced tomatoes
1 15 ounce can black beans
1 cup frozen corn thawed
1 teaspoon cumin
1 teaspoon paprika
½ teaspoon salt
¼ teaspoon black pepper
1 cup freshly shredded Monterey Jack cheese
Optional toppings: chopped fresh cilantro diced avocado, sour cream
Instructions
Place the quinoa and vegetable broth in a medium saucepan. Bring the mixture to a boil over medium-high heat. Lower heat to a simmer, cover the saucepan with a lid and cook covered until all the liquid is absorbed, 15 minutes. Allow the quinoa to rest for about 5 minutes, without opening the lid, then fluff with a fork.
Preheat oven to 375°F, and prepare the peppers by cutting them in half lengthwise and removing the seeds and membrane. Place the peppers in a baking dish cut side up, and pour water around the peppers — just enough to cover the bottom of the pan.
Heat olive oil in a large nonstick skillet over medium heat. Add onions and saute until they start to soften, about 2-3 minutes. Add the garlic and cook until fragrant, 1 more minute. Stir in the cooked quinoa, diced tomatoes, black beans and corn. Season with cumin, paprika, salt and pepper. Reduce heat to low and cook for additional 5 minutes, stirring frequently.
Carefully spoon the mixture into the sliced peppers and sprinkle the cheese on top.
Bake uncovered until the peppers are tender and the cheese is melted, about 30-35 minutes. Add optional toppings and serve hot.
Notes
Storage: Store any leftovers in an airtight container. They will last about 3-4 days in the fridge.
Freezing Instructions: You can also freeze the baked stuffed peppers for up to 3 months. Freeze them individually or all together in a baking dish. To re-heat, thaw in the fridge overnight and bake in a 350°F oven until heated through.
Make Ahead Tips: You can make the stuffing ahead of time and keep covered in the fridge for up to 5 days.
