Kaniwa Stuffed Peppers

Kaniwa Stuffed Peppers

Colorful bell peppers stuffed with protein-rich kaniwa, vegetables, and spices for a nutritious meal.

15 mins

Prep Time

30 mins

Cook Time

4

Servings

Ingredients

  • 4 large bell peppers (mixed colors)
  • 1 cup kaniwa (or quinoa)
  • 2 cups vegetable broth
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 medium zucchini, diced
  • 1 cup cherry tomatoes, halved
  • 1/2 cup corn kernels
  • 1 tsp cumin
  • 1 tsp paprika
  • 1/2 tsp chili powder
  • Salt and pepper to taste
  • 1/2 cup shredded cheese (optional)
  • Fresh cilantro for garnish

Nutrition Facts

320Calories
12gProtein
45gCarbs
10gFat

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Instructions

1

Preheat oven to 375°F (190°C). Cut the tops off the bell peppers and remove seeds and membranes. Lightly oil the outside of the peppers and place in a baking dish.

2

Rinse the kaniwa thoroughly under cold water. In a saucepan, bring vegetable broth to a boil, add kaniwa, reduce heat to low, cover, and simmer for 15-20 minutes until liquid is absorbed. Fluff with a fork.

3

In a skillet, heat olive oil over medium heat. Sauté onion and garlic until soft, about 3 minutes. Add zucchini, cherry tomatoes, and corn. Cook for another 5 minutes.

4

Combine cooked kaniwa with the sautéed vegetables. Season with cumin, paprika, chili powder, salt, and pepper. Mix well.

5

Spoon the kaniwa mixture into the prepared bell peppers, pressing down gently. Top with shredded cheese if using.

6

Bake for 25-30 minutes until peppers are tender and cheese is melted and bubbly. Garnish with fresh cilantro before serving.

Chef's Tips

  • Kaniwa Substitute: If you can't find kaniwa, quinoa makes an excellent substitute with similar texture and nutrition.
  • Spice Level: Adjust the chili powder to your preferred spice level or omit for a milder version.
  • Make Ahead: Prepare the filling a day in advance and stuff the peppers just before baking for quicker meal prep.
  • Protein Boost: Add black beans or cooked ground turkey to the filling for extra protein.
  • Vegan Option: Skip the cheese or use a dairy-free alternative to keep this dish vegan.
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