For this year’s National Nutrition Month, we invite you to join us “Beyond the Table,” where we discuss ways to stay nourished on a budget, explore plant-based nutrition with sustainability in mind, and enjoy flavors from around the globe. While plant-forward eating can feel like a challenge and appear expensive, these Mexican Inspired Quinoa Stuffed Bell Peppers highlight the simplicity and cost effectiveness of this eating style.
Let’s look at the health benefits of a few key ingredients featured in this recipe and tips for buying them on a budget:
Spices: This recipe utilizes a taco seasoning filled with prominent spices found in Mexican cuisine. These include chili pepper, cumin, paprika, onion, and garlic which together create a smoky savory flavor. Spices can have many powerful health benefits. For example, cumin has been found to aid in digestion, has antimicrobial properties, and is a dietary source of iron. Paprika is packed with vitamin A and may promote healthy vision and fight inflammation.
- Dietitian Pro Tip: Money-saving tips when buying spices include purchasing them in bulk which reduces the cost of bottles and brands and making your own spice blends at home rather than spending extra on the convenience of pre-mixed blends.
Bell Peppers: Colorful bell peppers provide different antioxidants like lutein, beta carotene, lycopene, and Vitamin C which help fight damage that occurs in the body’s cells. In fact, bell peppers provide the highest amount of Vitamin C content out of any food!
- Dietitian Pro Tip: Bell peppers are in season in early fall – purchasing them when they are in-season, buying them at discount grocery stores, or growing them in a home garden are all ways to save money on these nutrient-packed powerhouses.
Black Beans and Quinoa: The black beans and quinoa in this recipe provide key nutrients like fiber, iron, and protein, making these foods plant-based dietary essentials. Fiber helps support the gut microbiome, promote bowel regularity, and reduce the risk of various chronic diseases such as cancer and heart disease. Iron assists with oxygen delivery to tissues via red blood cells and is needed to prevent anemia. Protein helps to maintain muscle mass and many other cellular functions.
- Dietitian Pro Tip: Beans and whole grains like quinoa are also great foods to purchase in bulk bins for cost savings. Both have extremely long shelf lives and can be stored for up to 1-3 years!
These stuffed bell peppers not only showcase the health benefits of plant-forward eating, but they are also highly cost effective. The cost per serving for this recipe is less than $3! So not only will this recipe give you quality nutrition, but it won’t break your bank!
Mexican Quinoa Stuffed Bell Peppers
Ingredients:
Peppers
- 1 cup quinoa (thoroughly rinsed and drained)
- 2 cups vegetable stock
- 4 large red, yellow, or orange bell peppers (halved, seeds removed)
- ½ cup salsa
- 2 Tbsp store bought Taco Seasoning (Feel free to make your own if preferred)
- 1 15-ounce can low sodium black beans (drained and rinsed)
- 1 cup frozen corn
Toppings Optional
-
1 ripe avocado (sliced)
-
Sour Cream
-
Shredded cheese
-
Fresh lime juice
-
Cilantro (chopped)
Instructions
1. Add quinoa, vegetable stock, and 1 Tbsp of taco seasoning to a saucepan and bring to a boil over high heat. Once boiling, reduce heat, cover, and simmer until all liquid is absorbed and quinoa is fluffy – about 20 minutes.
2. Preheat oven to 375 degrees F (190 C) and lightly grease a 9×13 baking dish or rimmed baking sheet.
3. Brush halved peppers with a neutral, high heat oil, such as avocado oil or refined coconut oil.
4. Add cooked quinoa to a large mixing bowl and add remaining ingredients – salsa through corn. Mix to combine then taste and adjust seasonings accordingly, adding salt, pepper, or more spices as desired.
5. Generously stuff halved peppers with quinoa mixture until all peppers are full, then cover the dish with foil.
6. Bake for 30 minutes covered. Then remove foil, increase heat to 400 degrees F (204 C), and bake for another 15-20 minutes, or until peppers are soft and slightly golden brown. For softer peppers, bake 5-10 minutes more.
7. Serve with desired toppings (listed above) or as is. Best when fresh, though leftovers keep covered in the refrigerator for 2-3 days. Reheat in a 350-degree F (176 C) oven until warmed through – about 20 minutes.
Serving: 1 serving Calories: 311 Carbohydrates: 59g Protein: 14g Fat: 3.5g Cholesterol: 0mg Sodium: 498mg Fiber: 11.5g Sugar: 8.2g
Share your tips with us by emailing Tmmc.Nutrition@tmmc.com. Follow us on Instagram and Facebook @TorranceMemorial for more National Nutrition Month content.
If you have questions or are interested in learning more techniques to help build a healthy and nutritious lifestyle, contact one of our registered dietitian nutritionists at the Outpatient Medical Nutrition Therapy office or our Diabetes Self-Management Program located in the Lundquist Lurie Cardiovascular Institute, 2841 Lomita Blvd., Suite 335, Torrance. Call 310-891-6707. Visit TorranceMemorial.org/nutrition for upcoming classes and programs.
