Have you noticed that we have black beans in our Farm Girl Fresh store on our website? Black beans are protein rich, high in fiber and slow to digest, making you feel full longer. We’ve paired black beans with another excellent protein, quinoa, which is easy to digest and contains all nine essential amino acids. (This quick nutrition and cooking tip from Dr. Weil is a good resource on quinoa.) Together, this dynamic duo makes a wonderfully nutritious meal when made into our Black Bean and Quinoa Stuffed Peppers. And don’t forget to eat the parsley garnish – we can’t overstate the excellent health properties in herbs!
BLACK BEAN AND QUINOA STUFFED PEPPERS
1/2 cup quinoa, rinsed
1 cup chicken broth (page 158)
6 to 8 bell peppers
2 tablespoons butter
1/4 cup chopped onion
1 clove garlic, minced
3 cups prepared black beans (page 121)
2 cups spaghetti sauce (page 257)
1-1/2 teaspoons sea salt
1/2 teaspoon pepper
2-1/2 cups shredded raw cheddar cheese, divided
1/4 cup water
Parsley (optional garnish)
Preheat oven to 375° F. Place quinoa and broth in a small saucepan. Bring to a boil over medium-high heat. Reduce heat, cover and simmer 10 to 12 minutes until liquid is absorbed. Wash and cut tops off of the peppers, removing seeds and membranes. In a large skillet, sauté onion and garlic in butter over medium-high heat 3 minutes. Add black beans and slightly mash beans with a fork or potato masher. Stir in quinoa, spaghetti sauce, salt, pepper, and 2 cups cheese. Evenly divide and stuff peppers with filling. Pour water in bottom of a large casserole and place stuffed peppers standing up in water. Cover and bake 50 minutes.
Sprinkle remaining cheese on top of peppers and bake an additional 10 minutes, uncovered. Garnish with fresh parsley if desired.
Makes 6 to 8 servings