The recipe this week uses quinoa (pronounced keen-wah) as the whole grain to help you achieve this week's challenge. Not only is this a ancient grain superstar, it also is a “complete protein,” a perfect addition to any vegetarian’s diet.
Adapted from Vegetarian Times
1 medium onion, finely chopped (1 cup)
2 tbsp. olive oil
2 ribs celery, finely chopped (½ cup)
1 tbsp. ground cumin
2 cloves garlic, minced (2 tsp.)
1 10-oz. pkg. frozen chopped spinach, thawed and squeezed dry
2 15-oz. cans diced tomatoes, drained, liquid reserved
1 15-oz. can black beans, rinsed and drained
¾ cup quinoa
3 large carrots, grated (1 ½ cups)
2 cups water
1 ½ cups grated reduced-fat pepper Jack cheese, divided
4 large red bell peppers, halved lengthwise, ribs removed
oil in saucepan over medium heat. Add onion and celery and cook 5
minutes or until soft. Add cumin and garlic and sauté 1 minute. Stir
in spinach and drained tomatoes. Cook 5 minutes or until most of liquid
2. Stir in black beans, quinoa, carrots and 2
cups water. Cover and bring to a boil. Reduce heat to medium-low and
simmer 20 minutes or until quinoa is tender. Stir in 1 cup cheese.
Season with salt and pepper, if desired.
3. Preheat oven to 350 degrees. Pour liquid from tomatoes in bottom of baking dish.
each bell pepper half with heaping 3/4-cup quinoa mixture and place in
baking dish. Cover with foil and bake 1 hour. Uncover and sprinkle
each pepper with 1 tbsp. remaining cheese. Bake 15 minutes more or until
tops of stuffed peppers are browned. Let stand 5 minutes. Transfer
stuffed peppers to serving plates and drizzle each with pan juices