Ingredients
- Bell Peppers: 4 large bell peppers (choose a mix of colors for visual appeal) – These vibrant vegetables form the base of our bites, offering a slightly sweet and crisp texture.
- Cooked Quinoa: 1 cup cooked quinoa – A nutritious and gluten-free grain that adds a satisfying chewiness and protein to the filling.
- Black Beans: 1 can (15 ounces) black beans, rinsed and drained – Provides a hearty and earthy flavor, along with fiber and protein.
- Corn Kernels: 1 cup corn kernels (fresh or frozen) – Adds sweetness and a pop of juicy texture. If using frozen, thaw before using.
- Onion: 1 medium onion, finely diced – Forms the aromatic base of the filling, adding depth of flavor.
- Garlic: 2 cloves garlic, minced – Essential for savory flavor, enhancing the overall taste of the filling.
- Diced Tomatoes with Green Chilies: 1 can (10 ounces) diced tomatoes with green chilies, undrained (like Rotel) – Adds moisture, acidity, and a mild kick of spice.
- Cheddar Cheese: 1 cup shredded cheddar cheese – Provides a classic cheesy flavor and melts beautifully over the pepper bites. You can also use Monterey Jack, Pepper Jack, or a blend.
- Spices: 1 teaspoon chili powder, 1/2 teaspoon cumin, 1/4 teaspoon smoked paprika, salt and black pepper to taste – These spices create a warm and savory Southwestern flavor profile.
- Olive Oil: 2 tablespoons olive oil – Used for sautéing the vegetables and adding richness.
- Fresh Cilantro (optional): Chopped fresh cilantro for garnish – Adds a fresh, herbaceous finish.
Instructions
- Prepare the Bell Peppers: Preheat your oven to 375°F (190°C). Wash the bell peppers thoroughly. Carefully slice each bell pepper in half lengthwise, from stem to bottom. Remove the seeds and membranes from each half, ensuring they are clean and ready to be filled. A sharp paring knife can be helpful for this step. Try to keep the halves relatively even so they cook uniformly.
- Sauté Aromatics: Heat olive oil in a large skillet over medium heat. Add the diced onion and cook until softened and translucent, about 5-7 minutes. Stir occasionally to prevent burning and ensure even cooking. Softening the onion first releases its sweetness and mellows its sharpness, creating a better flavor base for the filling.
- Add Garlic and Spices: Add the minced garlic to the skillet and cook for another minute until fragrant. Be careful not to burn the garlic, as it can become bitter. Stir in the chili powder, cumin, and smoked paprika. Cook for about 30 seconds more, stirring constantly, until the spices become fragrant. This “blooming” of the spices in the hot oil enhances their flavor significantly, making the filling more aromatic and flavorful.
- Combine Filling Ingredients: Add the cooked quinoa, rinsed and drained black beans, corn kernels, and diced tomatoes with green chilies (undrained) to the skillet. Stir well to combine all ingredients and ensure the spices are evenly distributed throughout the filling. The liquid from the diced tomatoes will help to moisten the filling and bring all the flavors together.
- Simmer the Filling: Bring the mixture to a gentle simmer. Reduce the heat to low and cook for 5-10 minutes, stirring occasionally, allowing the flavors to meld and deepen. Simmering helps to soften the vegetables slightly and allows the spices to fully infuse the filling. Taste and adjust seasoning with salt and black pepper as needed. Remember that the cheese will also add saltiness, so taste carefully.
- Stuff the Bell Pepper Halves: Arrange the bell pepper halves in a baking dish. You can lightly grease the baking dish if desired, although it’s usually not necessary. Spoon the quinoa and vegetable filling evenly into each bell pepper half, mounding it slightly. Don’t overstuff them too much, as the filling might spill out during baking.
- Top with Cheese: Sprinkle the shredded cheddar cheese generously over the top of each stuffed bell pepper half. Ensure each bite is nicely covered with cheese for that gooey, melty topping. You can use more or less cheese depending on your preference.
- Bake the Stuffed Bell Pepper Bites: Bake in the preheated oven for 20-25 minutes, or until the bell peppers are tender-crisp and the cheese is melted and bubbly, lightly golden brown in spots. The baking time may vary slightly depending on the size and thickness of your bell peppers. You want the peppers to be tender but still hold their shape, not become mushy.
- Broil for Extra Browning (Optional): For extra browning and a more golden cheese topping, you can broil for the last 1-2 minutes of baking. Watch carefully to prevent burning the cheese. Broiling adds a lovely caramelized touch to the cheese.
- Garnish and Serve: Remove the baked stuffed bell pepper bites from the oven and let them cool slightly for a few minutes before serving. Garnish with fresh chopped cilantro, if desired, for a pop of freshness and color. Serve warm as an appetizer, snack, or light meal.
Nutrition
- Serving Size: one normal portion
- Calories: 250
- Protein: 10g