Ingredients
- ½ cup dry quinoa
- 3 large bell peppers, cut in half lengthwise, seeds and membranes removed
- 3 cloves garlic, minced
- 1 medium onion, minced
- 1 medium eggplant, diced
- 1 medium zucchini, diced
- 8 ounces mushrooms, diced
- 1½ cups low-sodium or no-salt-added tomato sauce
- 1 teaspoon dried oregano
- 2 tablespoons fresh basil
How to Make It
- Preheat the oven to 350°F (optional).
- Place quinoa in a fine-mesh sieve and rinse under cold water for a few seconds.
- In a saucepan, bring 1 cup water to a boil, add quinoa, turn down the heat to low, cover, and simmer gently until all the liquid is absorbed, about 15 minutes. Set aside.
- Steam bell peppers, cut side down, over ½ inch boiling water until nearly tender, about 8 to 10 minutes.
- Heat ⅛ cup water and sauté the garlic and onion. Add the eggplant, zucchini, and mushrooms and cook until eggplant and zucchini are soft. Add the cooked quinoa, tomato sauce, oregano, and basil. Spoon vegetable/quinoa mixture into peppers.
- Serve immediately or bake for 15 minutes if desired.
| Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 254 kcal Calories from Fat: 25.2 kcal |
|
% Daily Value*
|
| Total Fat 2.8 g 8% |
Saturated Fat 0.4 g 2% |
Trans Fat 0.0 g |
Sodium 77 mg 1% |
carbohydrates 53 g 41% |
Dietary Fiber 14.8 g 39% |
Protein 12 g 24% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |