Heart-Healthy Stuffed Red Pepper
Elevate your weeknight dinner with these vibrant Heart-Healthy Stuffed Red Peppers, a nourishing, flavor-packed recipe that's perfect for health-conscious eaters. Each roasted red bell pepper is brimming with a hearty quinoa filling infused with fresh spinach, juicy cherry tomatoes, and aromatic garlic, all seasoned with Italian herbs and a zesty touch of lemon. This wholesome dish makes use of low-sodium vegetable broth for added depth and keeps sodium levels in check. Topped with optional sunflower seeds for a boost of crunch and healthy fats, these stuffed peppers are baked to perfection for a soft yet sturdy pepper shell. Ready in under an hour, this heart-healthy recipe is ideal for meal prep or serving as a nutritious centerpiece at dinner. Plus, it's naturally gluten-free, vegetarian, and bursting with colorful, fresh ingredients to delight your taste buds and benefit your heart!
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Recipe Information
Ingredients
- 4 pieces red bell peppers
- 1 cup quinoa
- 2 cups low-sodium vegetable broth
- 1 cup baby spinach, chopped
- 1 cup cherry tomatoes, diced
- 0.5 cup red onion, finely chopped
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon Italian seasoning
- 0.5 teaspoon paprika
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon lemon juice
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons unsalted sunflower seeds (optional)
Instructions
Preheat your oven to 375°F (190°C).
Slice the tops off the red bell peppers and remove the seeds and membranes. Lightly coat the insides of the peppers with a small amount of olive oil and place them upright in a baking dish.
In a medium saucepan, bring the vegetable broth to a boil. Rinse the quinoa under cold water, then add it to the boiling broth. Reduce the heat, cover, and simmer for about 15 minutes, or until the quinoa is cooked and the liquid is absorbed. Fluff with a fork and set aside.
In a skillet, heat the olive oil over medium heat. Add the red onion and garlic, and sauté for 2–3 minutes until softened.
Stir in the chopped spinach, diced cherry tomatoes, Italian seasoning, paprika, salt, and black pepper. Cook for 3–4 minutes until the vegetables are tender.
Remove the skillet from heat and mix in the cooked quinoa, fresh parsley, lemon juice, and sunflower seeds (if using). Combine well.
Spoon the quinoa mixture evenly into the prepared red bell peppers, pressing it down gently to pack it.
Cover the baking dish with aluminum foil and bake in the preheated oven for 25 minutes.
Remove the foil and bake for another 5 minutes to lightly brown the tops.
Garnish with additional parsley if desired and serve warm. Enjoy your heart-healthy stuffed red peppers!
Nutrition Facts
Calories |
1076 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.1 g | 46% | |
| Saturated Fat | 3.5 g | 18% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2140 mg | 93% | |
| Total Carbohydrate | 151.9 g | 55% | |
| Dietary Fiber | 18.0 g | 64% | |
| Total Sugars | 29.7 g | ||
| Protein | 37.6 g | 75% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 231 mg | 18% | |
| Iron | 11.8 mg | 66% | |
| Potassium | 2714 mg | 58% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
