Turkey and Quinoa Stuffed Bell Peppers

Amounts below match 4 servings. Each serving is still about 30g protein and 8g fiber. Salt amounts assume kosher salt — if you use table salt, use half.

• 4 bell peppers
• 1 lb ground turkey93% lean if you can find it
• ¾ cup quinoadry
• 1 medium zucchini
• 1 small yellow onion
• 2 cloves garlic
• 1 tbsp extra-virgin olive oil
• 1 tsp ground cumin
• 1 tsp sweet paprika
• 1 tsp dried oregano
• 1 tsp kosher salt
• ½ tsp black pepper
• ½ cup fresh parsleyleaves, chopped
• ½ lemon

Protein and fiber are estimates for teaching, not a medical plan.

How to cut and prepare

Open a card before you start chopping. The picture shows the shape you are aiming for.

Halve a pepper for stuffingHide

1. 1

   Stand the pepper up and slice straight down through the stem so you get two long boats.

2. 2

   Pull out the seeds and the white ribs. If the stem piece is in the way, cut it out. Leave the walls intact so the filling stays put.

3. 3

   A tiny trim on the bottom, without cutting a hole, helps the halves sit flat in the dish.

Common mistakes

• Cutting a hole in the bottom. Filling leaks out. Only shave a thin sliver if you need a flat seat.
• Using a pepper that is wrinkled or soft. A firm pepper holds its shape in the oven.

Rinse quinoaShow

Dice zucchiniShow

Dice an onionShow

Mince garlicShow

Chop soft herbsShow

Juice a lemonShow

Cook it

You will need: A small pot with a lid, A skillet, A baking dish, A knife and board, A fine mesh strainer.

1. 1

   Cook the quinoa

   Rinse the quinoa in a fine strainer until the water runs less cloudy. Put it in a pot with 1 ½ cups water and a pinch of salt. Bring to a simmer, cover, and cook 15 minutes. Take it off the heat and leave the lid on for 5 minutes, then fluff with a fork. You can start chopping while it cooks.

2. 2

   Prep the peppers

   Heat the oven to 400°F. Halve the peppers and pull out the seeds. Set them cut side up in a baking dish. If they wobble, shave a tiny sliver off the bottom without cutting a hole.

3. 3

   Cook the filling

   Warm the oil in a skillet over medium heat. Soften the onion for 4 minutes. Add the turkey, salt, pepper, cumin, paprika, and oregano. Break the meat up with a spoon and cook until no longer pink, about 6 minutes. Add the zucchini and garlic and cook 2 minutes more. Stir in the quinoa, parsley, and lemon juice. Taste and fix the salt now. You will not be stirring it after it bakes.

4. 4

   Fill and bake

   Spoon the filling into the pepper halves and mound it slightly. Pour a few tablespoons of water into the bottom of the dish so the peppers steam a little. Bake until the peppers are tender when you pierce them with a knife and the tops are lightly browned, about 25 minutes.

5. 5

   Rest, then eat

   Wait 5 minutes. The filling settles. Leftover halves keep for three days and reheat well covered, in a 350°F oven or a skillet with a lid.