Quinoa Stuffed Bell Peppers

Name: Quinoa Stuffed Bell Peppers
Prep time: 20 min
Cook time: 80 min
Yield: 10
Ingredients: 1 cup quinoa; 2 cups water; 4 large bell peppers, tops removed and seeded; 1 tablespoon olive oil; 1 cup diced zucchini; 1/2 cup finely chopped red onion; 2 cloves garlic, minced; 1 teaspoon cumin; 1/2 teaspoon turmeric; 1/2 teaspoon freshly ground black pepper; Salt to taste; 1/2 cup chopped fresh cilantro; 1/2 cup shredded carrot

This appetizer recipe was created by a health-conscious chef who wanted to bring healthy yet flavorsome options to the table, keeping in mind the dietary restrictions of those with histamine intolerance. Mixing global flavors with fresh veggies and quinoa, she sought to create an appetizer that not only tastes delicious but also nourishes the body. Judging by the repeated requests of her regular patrons for these Quinoa Stuffed Bell Peppers, she undoubtedly succeeded.

Prep Time20 minutes
Cook Time80 minutes
Servings1 Person

Why suitable for low histanmine diet

Quinoa Stuffed Bell Peppers are well-fitted to a low histamine diet as quinoa and vegetables like bell peppers, zucchini, red onions, and carrot are low in histamine content. Also, the absence of any high histamine or histamine liberating ingredients makes them very appropriate for those with histamine intolerance.

Ingredients

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1 cup quinoa

2 cups water

4 large bell peppers, tops removed and seeded

1 tablespoon olive oil

1 cup diced zucchini

1/2 cup finely chopped red onion

2 cloves garlic, minced

1 teaspoon cumin

1/2 teaspoon turmeric

1/2 teaspoon freshly ground black pepper

Salt to taste

1/2 cup chopped fresh cilantro

1/2 cup shredded carrot

Instructions

0Bring the quinoa and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water has been absorbed, about 15-20 minutes.
1Preheat your oven to 350°F (175°C).
2Heat the olive oil in a skillet over medium heat. Stir in the zucchini, and red onion. Cook until vegetables are soft. Add the garlic, cumin, turmeric, black pepper, and salt. Continue to cook and stir until vegetables are tender.
3Mix the cooked vegetables and quinoa together in a bowl. Stir in the cilantro and shredded carrot until well combined.
4Fill each bell pepper with quinoa and vegetable mixture. Place the stuffed bell peppers in a baking dish and cover with aluminum foil.
5Bake in the preheated oven for about 1 hour, until the peppers are tender.

Tipps

Choosing your Bell Peppers

Choose firm, brightly colored bell peppers with even shapes. They are easier to stuff and will stand upright in your baking dish.

Don't Overcook

Be mindful not to overcook the peppers as they become very soft and may lose their shape. They should be tender but still have a bit of a crunch.

Quinoa Cooking Tip

Rinse your quinoa before cooking. Although most quinoa sold commercially in North America undergoes a process to remove its bitter coating, rinsing helps ensure the removal of any residue.

Vegetable Variations

Feel free to add more vegetables of your choice as long as they're low in histamine. You can use finely chopped broccoli, cabbage, or kale.

Serve Warm

These stuffed peppers are best served warm. You can add a drizzle of olive oil or a sprinkle of herbs on top for extra flavor.

Nutrition Facts

Calories180
Protein6g
Carbs29g
Fat4g
Fiber5g

Remember that everyone's tolerance to histamine can be different, so it's important to pay attention to your body and adjust your diet accordingly. Always discuss dietary changes with a healthcare professional.

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