
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
Instructions
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.
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.
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.
Combine cooked kaniwa with the sautéed vegetables. Season with cumin, paprika, chili powder, salt, and pepper. Mix well.
Spoon the kaniwa mixture into the prepared bell peppers, pressing down gently. Top with shredded cheese if using.
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.