Stuffed Bell Peppers with Quinoa and Turkey (diabetic)
Printed from Inclusive Kitchen — Stuffed Bell Peppers with Quinoa and Turkey
Stuffed bell peppers are a classic dish that brings together vibrant colors and hearty flavors, making them a favorite in many households. This diabetic-friendly version swaps out traditional high-carb fillers for quinoa, a protein-packed grain that’s as versatile as it is nutritious. By using lean ground turkey and fresh vegetables, we create a filling meal that satisfies without the sugar spikes.
Historically, stuffed peppers can be traced back to various cultures, with each region adding its own twist. From the Mediterranean to Latin America, these colorful vessels have been filled with everything from rice to meats, showcasing the creativity of home cooks. In this recipe, we embrace the spirit of tradition while making it accessible for those mindful of their carbohydrate intake.
The beauty of stuffed peppers lies not only in their taste but also in their adaptability. You can easily customize the filling based on what you have on hand or your dietary preferences. Plus, they make for great leftovers, as the flavors meld beautifully overnight. Just remember, if you’re ever in doubt about what to stuff, just think of it as a delicious edible bowl—who wouldn’t want that?
So, roll up your sleeves and get ready to create a dish that’s not only good for you but also a feast for the eyes. With a little prep and a dash of creativity, you’ll have a meal that’s sure to impress, even if your guests think they’re just getting a simple pepper. After all, who knew healthy could taste this good?
Ingredients
- 4 bell peppers
- 1 cup quinoa
- 1 pound ground turkey
- 0.5 cup onion
- 2 cloves garlic
- 1 can diced tomatoes
- 1 cup black beans
- 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 cooking the peppers evenly without burning them.
- While the oven is heating, rinse 1 cup of quinoa under cold water to remove any bitterness. Then, cook it according to package instructions, usually about 15 minutes in a pot with 2 cups of water.
- While the quinoa cooks, prepare the bell peppers. Cut the tops off 4 bell peppers and remove the seeds. You can save the tops for a garnish or chop them up to add to the filling.
- In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add 0.5 cup of chopped onion and sauté for about 3-4 minutes until translucent.
- Add 2 minced garlic cloves to the skillet and cook for an additional minute, stirring frequently to prevent burning. The aroma should be delightful!
- Next, add 1 pound of ground turkey to the skillet. Cook until browned, about 5-7 minutes, breaking it apart with a spatula. Ensure it’s cooked through with no pink remaining.
- Stir in 1 can of diced tomatoes, 1 cup of black beans (rinsed and drained), 1 teaspoon of cumin, 1 teaspoon of chili powder, 0.5 teaspoon of salt, and 0.25 teaspoon of pepper. Mix well and let simmer for about 5 minutes.
- Once the quinoa is cooked, fluff it with a fork and add it to the skillet mixture. Stir everything together until well combined. This is where the magic happens!
- Fill each bell pepper with the quinoa and turkey mixture, packing it in gently. Place the stuffed peppers upright in a baking dish.
- Cover the baking dish with foil and bake in the preheated oven for 25 minutes. This helps steam the peppers, making them tender.
- After 25 minutes, remove the foil and sprinkle 0.5 cup of shredded cheese on top of each pepper. Return to the oven and bake for an additional 5-10 minutes, or until the cheese is melted and bubbly.
- Once done, remove the peppers from the oven and let them cool for a few minutes before serving. They should be tender but still hold their shape.
- Serve the stuffed peppers warm, garnished with fresh herbs if desired. Enjoy the delightful combination of flavors and textures.
- Store any leftovers in an airtight container in the refrigerator for up to 3 days. They make for a quick and healthy meal option!
Nutrition (per serving)
- Calories: 350
- Carbs g: 30
- Protein g: 28
- Fat g: 12
- Sugar g: 5
