Stuff Your Peppers With ‘Supergrain’

Quinoa, “the lost grain of the Aztec Indians,” is rich in history and nutrition. For centuries, it has been the staple food of many South American countries where it is grown at altitudes of over 10,000 feet.

Quinoa is aptly called a “supergrain” because it provides vitamin C and the B complex of thiamin, riboflavin and niacin. It also contains protein made up of an excellent balance of amino acids.

This grain has a delicious, nutty flavor as well as a light and fluffy texture. Quinoa is quick-cooking and extremely easy to prepare. It can be used as a side dish, is excellent in baked items and is also ground into flour, which should be of particular interest to those allergic to wheat.

Quinoa grains are coated with a natural bitter substance called saponin, a compound that protects them from birds and insects. Although most of this covering is removed before quinoa reaches grocery shelves, I recommend rinsing the grains before cooking.

Quinoa is available in natural food markets in 12-ounce boxes or in bulk form. You may substitute either rice or couscous in the recipe for QuinoaStuffed Peppers if you want variety or if quinoa is unavailable.

Quinoa-Stuffed Peppers

1 (12-ounce) box quinoa

2 1/2 cups water

Salt, to taste

1 teaspoon pure olive oil

1/2 cup diced onions

1/4 cup diced celery

1/4 cup diced carrots

1 clove garlic, minced

1 teaspoon dried oregano

1 teaspoon minced fresh basil

Salt and cayenne pepper, to taste

2 red bell peppers, halved and seeded

2 green bell peppers, halved and seeded

1 cup bottled or homemade marinara sauce

Preheat oven to 375 degrees. Place quinoa in a colander and rinse under cold running water. Place water in a large pot and bring to a boil over high heat.

Add the quinoa and a little salt, if desired. Reduce heat to simmer and cook, covered, 40 minutes or until the quinoa is tender. Remove from heat and set aside. (The quinoa can be cooked up to 2 days before the peppers are stuffed; store in a zipseal plastic bag in the refrigerator).

Heat the olive oil in a nonstick skillet over medium heat. Add the onions, celery, carrots, garlic, oregano and basil. Cook, stirring frequently, for 3 to 5 minutes or until vegetables begin to soften. Add the cooked quinoa and continue to cook, stirring frequently, until ingredients are combined and heated through, about 2 minutes. Season with salt and cayenne.

Lay pepper halves cut side up on a lightly oiled jelly roll pan (with sides) or in a shallow oven-proof ceramic dish. Fill each pepper with a portion of the quinoa mixture. Add just enough water to the pan to cover the bottom of it. Cover pan loosely with aluminum foil. Bake in preheated oven 35 to 40 minutes or until peppers are tender. Serve one red and one green pepper half to each person. Top the peppers with marinara sauce.

Yield: 4 servings.

Nutrition information per serving: 442 calories, 14 grams protein, 10 grams fat (20 percent fat calories), 76 grams carbohydrates, no cholesterol, 360 milligrams sodium, 19 percent calories from fat.)