Oct 13

Quinoa & Veggie Stuffed Sweet Peppers

How to increase your vegetable intake

A foundational pillar of a balanced diet, vegetables provide us with a long list of nutritional benefits. But many of us think of boring salads and bland raw vegetables as the only ways to eat this essential food group. However, eating a balanced diet packed with produce can be as delicious as it is colorful.

Apart from cooking veggie-filled meals, getting more vegetables into your diet is easy with these tips from the produce experts at Sobeys:

• Use the weekend to prep and portion easy grab-and-go veggie snacks.

• Add a handful of spinach or kale to your smoothie, soup, omelette or pizza — the mild-tasting leaves blend right in.

• During your weekly grocery shopping trip, pick up a vegetable that you’ve never tried before and find a fun way to prepare it.

• Don’t forget about frozen or canned vegetables. They’re inexpensive and are convenient for days when you’d rather not clean, peel, and chop.

Here is an appetizing veggie-packed side to help you get started.

Quinoa & Veggie Stuffed Sweet Peppers

Prep Time: 15 minutes

Total Time: 60 minutes

Serves: 4

Ingredients:

• 2 large sweet red peppers, halved and seeded

• 1/2 cup (125 mL) quinoa, rinsed and drained

• 1 tbsp (15 mL) olive oil

• 1 onion, finely chopped

• 1 clove garlic, finely chopped

• 1 cup (250 mL) sodium-reduced chicken broth

• 1 cup (250 mL) eggplant, diced

• 1 cup (250 mL) zucchini, cut into small cubes

• 1/3 cup (75 mL) jarred tomato salsa

• 1/4 cup (60 mL) frozen or canned (drained) corn kernels

• 1 tsp (5 mL) dried oregano

• 1/2 tsp (2 mL) chili powder

• 1/2 cup (125 mL) grated Cheddar cheese

• Salt to taste

Directions:

1. Preheat oven to 350 °F (180 °C). Heat olive oil in saucepan over medium-high heat. Add onion and garlic, and cook 3 min., stirring, until onions are translucent.

2. Stir quinoa into saucepan mixture. Pour in chicken broth and bring to a boil. Reduce heat to low, cover and cook 15 min., or until liquid is absorbed and quinoa is tender. Add eggplant, zucchini, salsa, corn, oregano and chili powder; continue cooking, stirring gently, about 5 more min. until mixture is moist but not runny; season with salt to taste.

3. Stuff each halved pepper with quinoa mixture. Set in lightly oiled ovenproof dish. Sprinkle cheese. Bake about 25 min., or until peppers are tender-crisp. Broil briefly to brown cheese.

Find more veggie inspiration and recipes online at betterfoodforall.sobeys.com/veggies.

www.newscanada.com

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