Quinoa stuffed peppers - Mayo Clinic

COVID-19 Advice updates and vaccine options

Find out about COVID-19, COVID-19 vaccines, and Mayo Clinic patient and visitor updates. Skip to site navigation Skip to Content This content does not have an English version. This content does not have an Arabic version. Healthy Recipes

Quinoa stuffed peppers

Print Products and services By Mayo Clinic Staff

Dietitian s tip

Stuffed peppers are often made with ground meat, but this version is a hearty mix of quinoa, walnuts and veggies.

Number of servings

Serves 4 High FiberHealthy carb

Ingredients

1 cup uncooked quinoa 1 tablespoon olive oil 1 cup chopped zucchini 2 cups chopped tomato 1/2 cup chopped onion 1 stalk celery, chopped 2 tablespoons chopped walnuts 3 garlic cloves, chopped 2 teaspoons chopped fresh thyme 1 teaspoon salt 1/2 teaspoon ground black pepper 2 teaspoons Parmesan cheese 2 large bell peppers, cut in half

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 313Total fat 13 gSaturated fat 3 gTrans fat 0 gMonounsaturated fat 4 gCholesterol 9 mgSodium 674 mgTotal carbohydrate 38 gDietary fiber 7 gTotal sugars 10 gProtein 13 gAdded sugars 0 g

Mayo Clinic Healthy Weight Pyramid Servings

Vegetables 2 1/2 Fruits 0 Carbohydrates 1 1/2 Protein and dairy 1/2 Fats 1

Diabetes Meal Plan Choices

Starches 1 1/2 Nonstarchy vegetables 2 Meat and meat substitutes 1 Fats 1

DASH Eating Plan Servings

Grains and grain products 1 Vegetables 3 1/2 Dairy foods (low-fat or fat-free) 1/2 Fats and oils 1 DASH diet: Recommended servings Sample DASH menus Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program. ShareTweet Aug. 13, 2020

Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Advertising & Sponsorship Policy Opportunities Ad Choices

Mayo Clinic Press

Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. Mayo Clinic on Incontinence - Mayo Clinic PressMayo Clinic on IncontinenceNEW – The Essential Diabetes Book - Mayo Clinic PressNEW – The Essential Diabetes BookNEW – Mayo Clinic on Hearing and Balance - Mayo Clinic PressNEW – Mayo Clinic on Hearing and BalanceFREE Mayo Clinic Diet Assessment - Mayo Clinic PressFREE Mayo Clinic Diet AssessmentMayo Clinic Health Letter - FREE book - Mayo Clinic PressMayo Clinic Health Letter - FREE book

Mayo Clinic Footer

Request AppointmentSymptom CheckerGive NowContact UsAbout Mayo ClinicEmployeesSite MapAbout This Site

Legal Conditions and Terms

Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. Terms and Conditions Privacy Policy Notice of Privacy Practices Notice of Nondiscrimination Manage Cookies

Advertising

Mayo Clinic is a nonprofit organization and proceeds from Web advertising help support our mission. Mayo Clinic does not endorse any of the third party products and services advertised.Advertising and sponsorship policyAdvertising and sponsorship opportunities

Reprint Permissions

A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. 1998-2022 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved.

TREND NOW

Quinoa stuffed peppers Mayo Clinic