By Mayo Clinic Staff

Dietitian's tip:

Stuffed peppers are often made with ground meat. This meatless version is satisfying, thanks to a hearty mix of quinoa, walnuts, tomatoes and zucchini.

Number of servings

Serves 4
  1. High Fiber
  2. Healthy carb

Ingredients

  1. 2 large bell peppers, cut in half
  2. 1 cup uncooked quinoa
  3. 1 tablespoon olive oil
  4. 1 cup chopped zucchini
  5. 6 Roma tomatoes, chopped
  6. 1/2 cup chopped onion
  7. 1 stalk celery, chopped
  8. 2 tablespoons chopped walnuts
  9. 3 garlic cloves, chopped
  10. 2 teaspoons chopped fresh thyme
  11. 1 teaspoon salt
  12. 1/2 teaspoon ground black pepper
  13. 1/2 teaspoon Parmesan cheese

Directions

Heat the oven to 350 F. Cook quinoa according to package directions. Set aside. Heat a large saute pan to medium-high heat. Add oil, zucchini, tomatoes, onion, celery, walnuts, garlic and thyme. Reduce heat to medium after 2 minutes. Once vegetables are tender, add cooked quinoa, salt, pepper and cheese. Place the pepper halves on a baking sheet. Place 1/2 cup of the quinoa and vegetable mixture into each pepper half. Cover with foil and bake for 15 to 20 minutes. Uncover and bake for an additional 5 minutes until peppers are cooked to desired doneness.

Nutritional analysis per serving

Serving size: 1 pepper half

  • Calories 313
  • Total fat 13 g
  • Saturated fat 3 g
  • Trans fat 0 g
  • Monounsaturated fat 4 g
  • Cholesterol 9 mg
  • Sodium 674 mg
  • Total carbohydrate 38 g
  • Dietary fiber 7 g
  • Total sugars 10 g
  • Protein 13 g

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.

April 19, 2016