Recipe: Quinoa Stuffed Yellow Peppers (using Swiss chard, tomato, currants and spices)

QUINOA STUFFED YELLOW PEPPERS

"These colorful stuffed peppers also make good use of quinoa. Although any bell pepper variety will do, the sweet, delicate flavor of yellow peppers goes particularly well with the grain. A generous mix of vegetables and North African spices round out the flavors in this beautiful, one-dish meal."



3/4 cup uncooked quinoa
1 1/2 cups cold water
1 Tbsp. olive oil
3/4 cup finely chopped red onion
1 garlic clove, finely chopped
1 bunch Swiss chard, ribs removed, coarsely chopped
1 vine or beefsteak tomato, seeded and chopped
1/2 tsp. ground cinnamon
1/2 tsp. ground cumin
1/2 tsp. ground ginger
1/4 tsp. ground turmeric
3 Tbsp. dried currants
1 Tbsp. lemon juice
4 yellow bell peppers
1 cup vegetable broth

Preheat oven to 400 degrees F.

In a medium saucepan, combine quinoa with 1 1/2 cups cold water. Cover and bring to boil over medium-high heat. Reduce heat to medium and cook 5 minutes. Without uncovering, let quinoa sit for 20 minutes. Uncover and set aside

Add olive oil to medium skillet over medium-high heat. Add onion and garlic and saute until soft, 5 minutes. Add chard and tomato, cook until soft, 5-8 minutes. Add cinnamon, cumin, ginger, turmeric and currants. Cook for 30 seconds, stirring frequently. Continue cooking an additional 2 minutes. Off heat, add quinoa and lemon juice, stirring to combine. Set aside.

Cut off tops of peppers and discard seeds. If large, cut off enough to make them about 3-inches high. Carefully cut a very thin slice off bottom of each pepper to allow it to stand. Fill peppers with quinoa mixture, packing lightly and mounding it.

Stand peppers in 8-inch square baking dish and pour in broth. Cover peppers with foil, sealing well.

Bake 45 minutes, or until peppers are tender when pierced with a knife (but not collapsing). Remove from oven, uncover, and let stand 20 minutes or longer.

Serve hot, warm, or at room temperature.

Makes 4 servings

Per serving: 220 calories, 6 g total fat (<1 g saturated fat), 39 g carbohydrate, 6 g protein, 4 g dietary fiber, 270 mg sodium

ABOUT QUINOA:
"I love introducing people to quinoa. Of course, telling them how to pronounce this odd-looking word is inevitably part of the lesson plan. (Try it: KEEN'-wah).

Technically the seed of a grass, quinoa is considered a grain. Compared to other whole grains, it is relatively rich in protein. Quinoa is also pleasingly light-textured and mild tasting. It is a great starter grain for anyone skeptical about making the switch to whole grains.

Quinoa has a rich history. Unlike their highly prized exports of chocolate, chile peppers and squash, the Spanish conquistadors did not want to ship quinoa back home from Latin America. In fact, they tried to prevent even the Incas, who relied on this whole grain as a key protein source, from eating it in order to weaken them and make them easier to conquer. They were too late, however, as the Incas had discovered the benefits of quinoa many centuries before.

In addition to its distinctive taste and prized nutrition, the grain is exceptionally versatile and easy to use. It cooks in 15 to 20 minutes and can be used in a myriad of dishes from breakfast to dessert. In the morning, try quinoa as a hot breakfast cereal, mixed with raisins, cinnamon, a touch of maple syrup and a sliced banana. For lunch, use it to make tabbouleh, a wheat-salad featured in Middle Eastern cuisine. And at dinnertime, cook the grain in broth with curry powder and serve it alongside black beans and stir-fried vegetables."

Source: Dana Jacobi for the American Institute for Cancer Research