Quinoa and Chickpea Stuffed Bell Peppers

Ingredients:

For the stuffed bell peppers:

• 4 large red bell peppers, any color
• 1 cup quinoa, rinsed and drained
• 2 cups organic vegetable broth homemade or water
• 1 cup of cooked chickpeas (not from a can)
• 1 cup diced zucchini
• 1 cup diced roma tomatoes
• 1/2 cup diced red onion
• 1 tbsp of ginger
• 2 tbsp cilantro
• 2 tbsp parsley
• 1/2 teaspoon turmeric
• Sea salt and cayenne pepper to taste
• 2 tablespoons olive oil

For the topping:

• 1/4 cup chopped fresh parsley or cilantro
• Juice of 1 key lime
• 1/4 cup chopped nuts (such as brazil or walnuts), lightly toasted

Instructions:

1. Preheat the oven to 375°F (190°C).

2. Cut the tops off the bell peppers and remove the seeds and membranes. Lightly brush the outside of the peppers with olive oil and place them in a baking dish.

3. In a medium saucepan, bring the vegetable broth or water to a boil. Add the quinoa, reduce the heat to low, cover, and let it simmer for about 15 minutes, or until the quinoa is cooked and the liquid is absorbed.

4. While the quinoa is cooking, heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the diced red onion and sauté until translucent.

5. Add the ginger, cilantro, parsley, turmeric, and sea salt and cayenne pepper to the skillet. Sauté for another 1-2 minutes until fragrant.

6. Add the diced zucchini and cook for about 3-4 minutes until slightly softened.

7. Stir in the diced tomatoes and chickpeas, and cook for an additional 2-3 minutes until everything is heated through.

8. Once the quinoa is cooked, add it to the skillet with the vegetable and chickpea mixture. Stir everything together and cook for another 2-3 minutes to let the flavors meld. Adjust the seasoning if needed.

9. Stuff the prepared bell peppers with the quinoa and chickpea mixture, pressing it down gently to fill each pepper.

10. Cover the baking dish with parchment paper and bake in the preheated oven for 25-30 minutes, or until the peppers are tender.

11. While the peppers are baking, toast the chopped nuts in a dry skillet over medium heat until fragrant and slightly browned. Keep an eye on them to prevent burning.

12. Once the stuffed peppers are cooked, remove them from the oven. Drizzle with key lime juice and sprinkle with chopped parsley or cilantro and the toasted nuts.

13. Serve the stuffed bell peppers warm as a nutrient-dense vegan meal.

SN: Due to their extended period of growth on the vine, red peppers possess the highest concentration of nutrients per portion. These peppers are rich in lycopene, an antioxidant present in vibrant red vegetables such as tomatoes. Research indicates that lycopene can contribute to lowering the likelihood of cancer. Furthermore, red bell peppers boast substantial levels of beta-carotene, promoting optimal eye health, and are a noteworthy source of essential minerals like calcium, iron, and manganese.