Vegetarian Stuffed Peppers with Black Beans (diabetic)
Printed from Inclusive Kitchen — Vegetarian Stuffed Peppers with Black Beans
Vegetarian stuffed peppers are a delightful dish that brings together vibrant colors and flavors, making them a feast for both the eyes and the palate. This diabetic-friendly version swaps out high-carb ingredients for healthier options, ensuring that you can enjoy a satisfying meal without the sugar spike. The combination of black beans, quinoa, and fresh vegetables creates a filling and nutritious stuffing that is as good for your taste buds as it is for your health. Plus, these peppers are versatile; you can easily customize the filling to suit your preferences or what you have on hand.
Historically, stuffed peppers have roots in various cuisines around the world, from the Mediterranean to Latin America. Each culture has its own spin on this classic dish, often using local ingredients and spices to create unique flavors. In this version, we embrace the wholesome goodness of black beans and quinoa, both of which are excellent sources of protein and fiber, making them perfect for a diabetic-friendly meal. And let’s be honest, who doesn’t love a dish that looks as good as it tastes?
To prepare these stuffed peppers, you’ll need to gather some essential ingredients and equipment. A large pot for cooking the quinoa, a skillet for sautéing the vegetables, and a baking dish for the final assembly will do the trick. As you chop, mix, and bake, the aroma of the peppers roasting will fill your kitchen, making it hard to resist sneaking a taste before they’re ready. Just remember, patience is a virtue, especially when it comes to letting those flavors meld together in the oven.
So, roll up your sleeves and get ready to create a dish that’s not only healthy but also bursting with flavor. These stuffed peppers are perfect for meal prep, as they reheat beautifully and can be enjoyed throughout the week. Whether you’re serving them for a family dinner or bringing them to a potluck, they’re sure to impress. And if anyone asks if they’re diabetic-friendly, just smile and say, “They’re so good, you won’t even notice!”
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Ingredients
- 4 large bell peppers
- 1 cup quinoa
- 1 can black beans
- 1 can diced tomatoes
- 1 medium onion
- 2 cloves garlic
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 1 tablespoon olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon pepper
- 0.5 cup shredded cheese
Instructions
- Preheat your oven to 375°F (190°C). This temperature is ideal for roasting the peppers while ensuring the filling cooks through.
- Rinse 1 cup of quinoa under cold water in a fine-mesh strainer. This step removes any bitterness from the quinoa, enhancing its flavor.
- In a medium pot, combine the rinsed quinoa with 2 cups of water. Bring it to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the water is absorbed and the quinoa is fluffy.
- While the quinoa cooks, prepare the bell peppers. Cut the tops off and remove the seeds and membranes. Place them upright in a baking dish, ready to be filled.
- In a skillet, heat 1 tablespoon of olive oil over medium heat. Add 1 medium chopped onion and 2 minced garlic cloves, sautéing until the onion is translucent, about 5 minutes.
- Stir in 1 can of drained black beans, 1 can of diced tomatoes (with juices), 1 teaspoon of cumin, and 1 teaspoon of chili powder. Cook for another 5 minutes, allowing the flavors to meld.
- Once the quinoa is cooked, fluff it with a fork and add it to the skillet mixture. Stir well to combine all the ingredients, and season with 0.5 teaspoon of salt and 0.25 teaspoon of pepper.
- Spoon the quinoa and black bean mixture into each bell pepper, packing it tightly. Leave a little space at the top for the cheese.
- Sprinkle 0.5 cup of shredded cheese evenly over the stuffed peppers. This will melt beautifully and add a delicious layer of flavor.
- Cover the baking dish with aluminum foil to prevent the peppers from drying out. Bake in the preheated oven for 25 minutes.
- After 25 minutes, remove the foil and bake for an additional 5-10 minutes, or until the cheese is bubbly and golden brown.
- Remove the stuffed peppers from the oven and let them cool for a few minutes before serving. This resting time allows the flavors to settle.
- Serve warm, garnished with fresh herbs if desired. These peppers can be enjoyed on their own or paired with a side salad for a complete meal.
- Store any leftovers in an airtight container in the refrigerator for up to 4 days. They reheat well in the microwave, making them perfect for meal prep.
Nutrition (per serving)
- Calories: 320
- Carbs g: 45
- Protein g: 15
- Fat g: 10
- Sugar g: 6
