Goodness in every bite.

Recipe Summary

Quinoa and Beef-stuffed Peppers
Difficulty: Easy
Preparation: 15 min
Cooking: 40 min
Makes: 12 servings

Nutritional Information

Per Serving (238 calories, 19 g protein, 8.1 g fat, 23 g carbohydrate, 412 mg sodium, 3.2 mg iron, 312% DV vitamin C.)

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Quinoa and Beef-stuffed Peppers

With all the flavours of lasagna, kids love these colourful peppers. You will too, knowing that protein-rich lean beef and quinoa pack in a powerful nutrient punch.
12small to medium red, yellow or orange sweet peppers
2 cups (500 mL)2% cottage cheese, drained
⅓ cup (75 mL)freshly grated Parmesan cheese
1 cup (250 mL)quinoa or brown rice
2 tsp (10 mL)canola oil
1 lb (500 g)Extra Lean or Lean Ground Beef
2cloves garlic, minced
1 cup (250 mL)EACH chopped onion and mushrooms
1 ½ cups (375 mL)tomato sauce
½ cup (125 mL)chopped drained canned water chestnuts (optional)
½ tsp (2 mL)EACH dried oregano and basil
Freshly ground black pepper
½ cup (125 mL)shredded Cheddar cheese
  1. Cut each pepper across stem end to make pepper lids and cups. Remove and discard seed core from each. (Note: if pepper cups won't sit upright, remove small slice from bottom of each, being sure not to create an opening). Set aside. Combine cottage cheese and Parmesan in small bowl; set aside.
  2. Combine quinoa or brown rice and 2 cups (500 mL) water in medium saucepan; bring to boil over high heat. Reduce heat to low, simmer, covered for 15 minutes or until liquid is absorbed. Remove cover and let cool for 5 minutes. Fluff with fork. Set aside.
  3. Meanwhile, cook beef in large non-stick skillet over medium-high heat, breaking up with potato masher or wooden spoon, for about 8 minutes or until no longer pink. Using slotted spoon, transfer to bowl and set aside. Drain off all but 2 tsp (10 mL) fat from skillet.
  4. Reduce heat to medium. Add garlic, onion and mushrooms to skillet; sauté for 4 to 5 minutes or until softened. Return beef and accumulated juices to skillet. Stir in tomato sauce, water, chestnuts (if using), oregano, basil and black pepper to taste; bring to boil. Reduce heat and simmer, stirring occasionally, for 10 minutes. Remove from heat; stir in quinoa or brown rice.
  5. Stuff half of each pepper with some filling. Layer each with cottage cheese mixture; top each with remaining filling and Cheddar cheese. Top with a pepper lid; place on parchment paper or lightly oiled foil-lined rimmed baking sheet.
  6. Bake in 375°F (190°C) oven for about 20 minutes or until digital instant read thermometer inserted in centre of filling registers 160°F (71°C)
  • Next time dice up the pepper lids and cook with the mushrooms for a nutrient boost. For sirloin flavour, try Extra Lean Ground Beef Sirloin
  • Cook! Dietitians of Canada 2011. Published by Robert Rose Inc.

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