Roasted Vegetable and Quinoa Stuffed Bell Peppers with Feta

Introduction

Bell peppers make the perfect vessels for stuffing with hearty grains, vegetables, herbs and cheese. This recipe features a delicious combination of quinoa, onions, zucchini, yellow squash, spinach and feta cheese nestled inside roasted red, yellow and orange bell peppers. The mix of textures and flavors in each bite makes this a satisfying meatless main dish.

Health Benefits of Bell Peppers

Bell peppers are extremely nutritious and offer many health benefits. They are an excellent source of vitamin C, providing over 150% of the recommended daily intake in just one cup. Bell peppers also contain vitamin A, vitamin B6, folate and potassium. The bright colors of red, yellow and orange bell peppers indicate that they are rich in antioxidants like carotenoids and flavonoids. These antioxidants can help reduce inflammation and protect against chronic diseases.

Nutritional Benefits of Quinoa

Quinoa is a gluten-free whole grain that offers a variety of nutrients. Just one cup of cooked quinoa contains 8 grams of protein and 5 grams of fiber. Quinoa is also high in magnesium, iron, manganese and folate. It has a low glycemic index, meaning it won't cause sharp spikes in blood sugar. Using quinoa in place of other grains can increase the nutritional value of recipes.

Ingredients

This recipe calls for simple fresh ingredients that are easy to find at most grocery stores. Here's what you'll need:

• 3 bell peppers, any color
• 1 tablespoon olive oil
• 1 small yellow onion, diced
• 2 cloves garlic, minced
• 1 zucchini, diced
• 1 yellow squash, diced
• 3 cups cooked quinoa
• 2 cups fresh baby spinach
• 1/4 cup crumbled feta cheese
• 1 teaspoon dried oregano
• Salt and pepper to taste

Tips for Selecting Bell Peppers

When buying bell peppers, choose ones that are firm with smooth, taut skin. Avoid peppers that are wrinkled, shrivelled or have soft spots. The stems should be green and fresh looking. For this recipe, pick peppers in a variety of colors for a vibrant presentation. Red, yellow, orange and green bell peppers all taste very similar. Just keep in mind that colored bell peppers may be slightly sweeter than green ones.

Cooking Quinoa

It's important to use pre-cooked quinoa in this recipe, so make sure to prepare it ahead of time. Rinse the dry quinoa well before cooking to remove any residue of the bitter coating called saponin. Combine 1 cup uncooked quinoa with 2 cups water or broth in a small saucepan. Bring to a boil then reduce to a simmer and cook for about 15 minutes until all of the water is absorbed. Fluff with a fork before using in the stuffed peppers.

Steps for Making Roasted Stuffed Peppers

Follow these simple steps for assembling the roasted vegetable and quinoa stuffed peppers:

1. Preheat the oven to 400°F. Cut the bell peppers in half lengthwise and remove the seeds and membranes. Place them cut-side up on a baking sheet.
2. In a skillet, heat the olive oil over medium heat. Add the onion and cook for 5 minutes until translucent. Add the garlic and cook for 1 minute more.
3. Add the diced zucchini and yellow squash to the skillet. Cook for 5-7 minutes until tender but not mushy. Remove from heat.
4. In a large bowl, combine the cooked quinoa, sauteed vegetables, spinach, feta, oregano, salt and pepper. Stir well until fully mixed.
5. Spoon the quinoa mixture evenly into the halved bell peppers until stuffed almost to the top.
6. Place the stuffed peppers in the preheated oven and roast for 25-30 minutes until the peppers are tender and filling is hot.
7. Remove from oven and serve warm. Garnish with extra feta cheese if desired.

Tips for Roasting Peppers

Roasting the bell pepper halves before stuffing them helps intensify their flavor and makes them softer. The high oven heat caramelizes their natural sugars. For best results, make sure the baking sheet is not overcrowded so the heat can properly circulate around each pepper half. Roast them just until fork tender but not completely soft.

Freezing and Reheating

This dish makes a great make-ahead meal. Allow the roasted stuffed peppers to cool completely, then cover tightly and store in the refrigerator for up to 4 days. You can also freeze them for up to 3 months. To reheat, place in a 375°F oven until piping hot, about 30 minutes. The filling will help the peppers retain moisture so they don't dry out.

Flavor Variations

This recipe for quinoa stuffed peppers is highly adaptable to different flavor preferences. Here are some easy ways to modify this dish:

• Use different cheeses like cheddar, goat cheese or Parmesan.
• Add diced grilled chicken or ground turkey to make it heartier.
• Stir in some corn, black beans or chickpeas for extra texture.
• Add fresh herbs like cilantro, basil or mint.
• Season with chili powder, cumin or smoked paprika.
• Stuff with wild rice, farro or bulgur instead of quinoa.
• Use different vegetables like broccoli, carrots, mushrooms or eggplant.

Let your imagination run wild and personalize these stuffed peppers to suit your tastes. The filling possibilities are endless!

Serving Suggestions

These colorful stuffed bell peppers make for a well-balanced meal on their own. For extra options, try serving them with:

• Brown or white rice
• Couscous or quinoa
• Sauteed greens like kale or spinach
• Roasted carrots, Brussels sprouts or broccoli
• Fresh salad or slaw
• Toasted bread or rolls
• Hummus, baba ganoush or tzatziki

A crisp white wine, hard cider or craft beer are excellent pairings for the medley of flavors in these roasted stuffed peppers. Enjoy this hearty yet healthy dinner fresh out of the oven or as yummy leftovers throughout the week!

Conclusion

These roasted vegetable and quinoa stuffed bell peppers are a nutritious and satisfying meatless meal. Bell peppers provide a crunchy, flavored vessel for the protein-packed quinoa, savory sauteed veggies and tangy feta cheese. Roasting gives the peppers wonderful caramelized flavor before they are filled with the zesty quinoa mixture and baked to perfection. Feel free to customize the ingredients to suit your tastes. Serve these colorful stuffed peppers warm out of the oven along with fresh sides for a delicious homemade dinner.

Frequently Asked Questions

1. Can I use raw bell peppers instead of roasting them first?

It's best to roast the bell pepper halves first for maximum flavor, moisture and structural integrity. Roasting softens them up so they can be stuffed easily without breaking or becoming soggy.

2. Do I need to cook the quinoa from scratch?

No, to save time you can use pre-cooked, ready to eat quinoa that is sold in pouches or containers in the grocery store. Just make sure it's fully cooled before stuffing the peppers.

3. What color bell peppers work best?

Any color bell pepper will work well, including red, yellow, orange and green. Mixing up the colors makes a pretty presentation. Flavor and nutrition will be fairly consistent across colors.

4. Can I freeze the stuffed peppers?

Yes, these roasted stuffed peppers freeze very well for up to 3 months. Let them cool fully before storing in airtight containers or freezer bags. Reheat directly from frozen in a 375°F oven until piping hot.

5. How long will they last in the refrigerator?

If kept in a sealed container, these roasted stuffed peppers will last for 3 to 4 days refrigerated. Make sure to let them cool fully before storing.