Hello friends, and welcome to the first week of our Meatless Mondays series! Whether you're a seasoned vegetarian or just beginning to explore the benefits of plant-based eating, Meatless Mondays is a fantastic way to kickstart a healthier, more sustainable lifestyle. Each week, I will share a delicious, easy-to-make, meatless recipe perfect for you and your family.
Why Meatless Mondays?
Health Benefits: Reducing meat consumption can lower the risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers. Plant-based diets are rich in essential nutrients, fiber, and antioxidants.
Environmental Impact: Meat production significantly contributes to greenhouse gas emissions, deforestation, and water consumption. By choosing plant-based meals, you're helping to reduce your carbon footprint and conserve valuable resources.
Culinary Adventure: Exploring vegetarian meals introduces you to new flavors, textures, and ingredients, making mealtime more exciting and diverse.
This week, we're kicking off with a vibrant and nutritious recipe: Quinoa Stuffed Peppers. Packed with protein-rich quinoa, black beans, corn, and fresh veggies, these stuffed peppers are delicious and incredibly satisfying. Let's get cooking!
Recipe: Quinoa Stuffed Peppers
Ingredients:
4 large bell peppers (any color), tops cut off and seeds removed
1 cup quinoa, rinsed
1 1/2 cups vegetable broth or water
1 can (15 oz) black beans, drained and rinsed
1 cup corn kernels (fresh or frozen)
1 can (14.5 oz) diced tomatoes, drained
1 avocado, diced
1 small red onion, finely chopped
2 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon chili powder
Salt and pepper to taste
1/4 cup chopped fresh cilantro
1 lime, cut into wedges
1/2 cup shredded cheese (optional, use dairy-free if vegan)
Olive oil
Instructions:
Preheat the oven to 375°F (190°C).
Cook the quinoa: Bring the vegetable broth or water to a boil in a medium saucepan. Add the quinoa, reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is cooked and the liquid is absorbed. Fluff with a fork and set aside.
Prepare the filling: In a large bowl, combine the cooked quinoa, black beans, corn, diced tomatoes, avocado, red onion, garlic, cumin, chili powder, salt, and pepper. Mix well.
Stuff the peppers: Place the bell peppers in a baking dish. Drizzle olive oil inside each pepper and season with salt and pepper. Spoon the quinoa mixture into each pepper, packing it in tightly.
Bake: Cover the baking dish with foil and bake for 30 minutes. If using cheese, remove the foil, sprinkle the cheese on top, and bake for 10 minutes or until the cheese is melted and the peppers are tender.
Garnish and serve: Remove the peppers from the oven and let them cool for a few minutes. Sprinkle with fresh cilantro and serve with lime wedges on the side.
Shopping List
Produce:
4 large bell peppers
1 avocado
1 small red onion
2 cloves garlic
1 lime
Fresh cilantro
Canned Goods:
1 can (15 oz) black beans
1 can (14.5 oz) diced tomatoes
Frozen/Packaged Goods:
1 cup corn kernels (or fresh corn if available)
1 cup quinoa
Vegetable broth (if not using water)
Spices/Seasonings:
Ground cumin
Chili powder
Salt
Pepper
Dairy (Optional):
1/2 cup shredded cheese (dairy-free if vegan)
Pantry Staples:
Olive oil
Remember, this recipe is just a guideline; make it your own by adding the seasonings you love. By joining us for Meatless Mondays, you're taking a meaningful step towards better health and a more sustainable world. Enjoy your Quinoa Stuffed Peppers. Follow the blog and stay tuned for more exciting recipes and tips in the coming weeks!
With Peace & Love,
Renee