Mexican Stuffed Peppers with Quinoa, Beans and Corn bring big flavour to the table in under an hour. These colourful sweet peppers are halved and briefly boiled before baking, a simple step that cuts down the cooking time and makes this a practical choice for a busy weeknight. In just 46 minutes, you can have a warm, hearty vegetarian main course ready to serve two.
The filling is where the recipe shines. Fluffy quinoa is tossed with sautéed onion, cumin, thawed corn, black beans, chopped red pepper and fresh cilantro or parsley. A little reduced fat Tex-Mex cheese stirred into the mixture helps bind everything together, while the rest melts over the top for a golden, comforting finish. If you like a little heat, add diced fresh jalapeño to the filling before stuffing the peppers.
Quinoa makes this dish especially satisfying. Although it is often treated like a grain, quinoa is actually a seed, and it provides protein, fibre and important minerals such as magnesium, iron and potassium. It also contains all the essential amino acids, making it a smart base for a meatless meal. Learn more about this versatile ingredient in Canadian Food Focus’s Canadian Ingredient Spotlight: Quinoa.
Canola oil is used to cook the onion and cumin, adding a neutral flavour that lets the Mexican inspired spices stand out. It is also a Canadian kitchen staple with a high smoke point, which makes it well suited to sautéing and baking. For more on why it works so well in everyday cooking, read Canadian Ingredient Spotlight: Canola Oil.
Bell peppers are the perfect edible serving dish here. Canada’s greenhouse industry helps make red, orange and yellow peppers available throughout the year, so this recipe can be enjoyed in any season. Find buying, storing and preparation tips in What’s in Season? Bell Peppers (Field and Greenhouse).
Serve these stuffed peppers with a simple green salad, lime wedges, salsa or a spoonful of Greek yogurt. They are colourful, filling and easy to adapt with whatever beans, corn or cheese you have on hand.
Mexican Stuffed Peppers with Quinoa, Beans and Corn
Ingredients
- 2 large sweet peppers (red, orange or yellow)
- 1/3 cup quinoa
- 1 Tbsp canola oil
- 1/2 cup diced onion
- 1 tsp cumin
- 3/4 cup frozen corn, thawed
- 1/2 cup canned black beans, drained and rinsed
- 1/4 cup red peppers, chopped
- 1 Tbsp finely chopped cilantro or parsley
- 1/4 cup reduced fat Tex-Mex shredded cheese, divided
Instructions
- Preheat oven to 400°F (200°C).
- Halve peppers lengthwise through stems; remove seeds and ribs. Boil peppers in large pot of boiling water 4 to 5 minutes or until tender. Drain well. Set aside on plate.
- Combine quinoa and 2/3 cup (150 mL) water in small saucepan. Bring to boil; cover and cook 10 minutes or until water is absorbed. Fluff with fork.
- In large non-stick skillet; heat canola oil over medium heat. Add onion and cumin; cook 3 minutes.
- In large bowl, combine onion, quinoa, corn, black beans, red peppers and cilantro. Stir in half of the cheese. Fill pepper halves with quinoa mixture. Place peppers in 8-inch (20 cm) baking pan. Top with remaining cheese.
- Cover with foil; bake in oven 15 minutes. Remove foil; cook 3 minutes longer.
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