Wednesday, January 23, 2013

Easy Black Bean, Corn And Quinoa Stuffed Peppers With Enchilada Sauce - Vegan And Gluten Free, Perfect For Your Super Bowl Buffet

Stuffed bell pepper halves are perfect for a casual buffet.

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Easy Entertaining
It's football season and friends and family may be gathering around the big screen, especially on super bowl weekend. Here's a simple crowd pleaser that can be made early in the day and baked right before half time.

Diet Friendly
No need to abandon our Vegan, High Fiber Diet. Each stuffed pepper half is less than 200 calories and provides a healthy 7 grams of dietary fiber. Quinoa and beans deliver high quality protein with all of the essential amino acids. 
And if you select a gluten free enchilada sauce, such as La Victoria, this dish is completely gluten free!

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Black Bean, Corn and Quinoa Stuffed Peppers with Enchilada Sauce
Vegan, Gluten Free
Requires a 9" x 13" casserole dish
[makes 8 servings]

1/2 cup dry quinoa
1 cup water
4 large green or red bell peppers
2 teaspoons extra virgin olive oil
1 cup chopped onion
2 cloves garlic, minced
15 ounce can (no salt added) black beans, rinsed and drained
1 cup corn kernels
1/2 teaspoon ground cumin
1/4 teaspoon black pepper
salt to taste
3/4 cups Daiya cheddar style shreds
1 3/4 cups gluten free enchilada sauce, medium spice

Rinse the quinoa in cold water for several minutes. Place in a small saucepan with water and bring to a boil. Reduce to a simmer, cover and cook for 15 to 18 minutes or until all of the water is absorbed. Remove from the heat and set aside.

Preheat the oven to 350 degrees F.

Carefully cut the peppers in half vertically. Remove the seeds and rinse. Steam or boil until they begin to soften, about 5 minutes. Remove and drain.


Partially cook the peppers until they begin to soften

Heat the oil in a medium fry pan and cook the onions on medium low heat until they begin to soften, about 5 minutes. Add the garlic and cook until fragrant, about one minute.

Mix in the cooked quinoa, black beans, corn, cumin, black pepper, salt (if desired), Daiya cheddar style shreds and 1/2 cup of the enchilada sauce. Stir until well combined.

Combine the rest of the filling ingredients with cooked onions

Place 1 cup of the enchilada sauce in the bottom of a 9" x 13" casserole dish.
Fill each half pepper with the filling and place in the casserole dish.
Drizzle the remaining 1/4 cup of enchilada sauce over the peppers.
Cover with foil and bake until hot and bubbly, about 30 minutes.
Remove from the oven and serve.

Bake in the oven covered with foil until hot.

Per serving (8): 195 calories, 5 g total fat, 1 g saturated fat, 90 mg omega-3 and 603 mg omega-6 fatty acids, 0 mg cholesterol, 7.5 g protein, 31 g carbohydrates, 7 g dietary fiber and 540 mg sodium.

For a complete meal, serve with Mango Avocado Salad with Lime Chia Dressing. This salad recipe can serve at least 4 people as a side salad. Double it to serve 8.

Mango avocado salad with lime chia dressing 



2 comments:

Amy Alpert said...

Can you replace the quinoa for another grain like millet? This recipe would be ideal for dinner but I can't tolerate quinoa.

Dr. Joanne L. Mumola Williams said...

Hi Amy,
You can substitute any grain. Brown rice would be good too.
Joanne