Almost two weeks ago I was tasked with bringing a dish to our annual Sportsing Bowl party. A Sportsing Bowl is when the ladies get together to talk over the Superbowl until the half time show starts, then we keenly pay attention to the half-time performance and comment on the performers choreography, attire and choice of songs. Oh and there’s wine. Lots of wine. It’s really quite fun.
I wanted to bring a healthier option, but something more tasty than raw veggies and dip. Something spicy and satisfying. Enter the stuffed red pepper, stuffed with quinoa, and lentils.
Crisp and sweet, red peppers are packed with almost 300 percent of your daily vitamin C requirements. Vitamin C is a powerful antioxidant and is required for the proper absorption of iron. Red peppers also contain vitamin B6, magnesium and vitamin A. Combined these help to decrease anxiety, reduce bloating, prevent hypertension and support healthy night vision. All told, red pepper is a nutritional power house.
Incredibly nutritious, quinoa is a grain crop grown for its edible seeds making it technically a seed that is prepared and eaten similarly to a grain. Referred to as the “mother of all grains”, it was believed to be sacred by the Inca Empire. These days quinoa can be found in the health food section or gluten-free section of most grocery stores. It’s important to note that Quinoa is non-GMO, gluten-free and grown organically. It is high in protein and contains two flavonoids: quercetin and kaempferol. The flavonoids have been shown to have anti-inflammatory, antiviral, anti-cancer and anti-depressant effects… at least in animal studies
Black beans are nutritious and tasty legumes available dried or canned, and both types provide the same health benefits. Black beans have protein, fiber, antioxidants and micronutrients. Eating black beans can boost your iron intake because these legumes contain iron – this is essential for preventing iron-deficiency anemia and can be beneficial for endurance athletes. Black beans are also a good source of calcium and potassium. Calcium is essential for building and maintaining bones, and potassium helps regulate your blood pressure and heart rate. Other micronutrients in black beans include magnesium, folate, zinc and phosphorus.
Combining all of these super foods together in one tasty package made these a SuperBowl winner. The chili powder and crushed red peppers in this dish added a lot of flavour, and these were eagerly enjoyed. There was one left over (thankfully) that I delightfully brought with me to work for my lunch the next day.
- 3 cups cooked quinoa (1 cup of quinoa, 2 cups of water)
- 1 cup corn kernels
- 1/2 cup canned black beans, drained and rinsed
- 1/2 cup diced tomatoes
- 1/2 cup shredded tex mex cheese
- 1/4 cup crumbled feta cheese
- 3 tablespoons chopped fresh cilantro leaves
- 1 teaspoon cumin
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon chili powder, or more to taste
- 1 teaspoon crushed red hot peppers
- Sea salt and freshly ground black pepper, to taste
- 6 red bell peppers, tops cut, stemmed and seeded
- Preheat oven to 350 degrees F. Line a 9×13 baking dish with parchment paper.
- Bring water to a boil, and add quinoa. Reduce heat to low and let simmer for 20 min.
- In a large bowl, combine quinoa, corn, beans, tomatoes, cheeses, cilantro, cumin, garlic, onion, crushed red hot peppers and chili powder, salt and pepper, to taste.
- Spoon the filling each each bell pepper cavity. Place on prepared baking dish, cavity side up, and bake until the peppers are tender and the filling is heated through, about 25-30 minutes.
- Serve immediately.
Are you a red pepper fan?
What is your favourite healthy Superbowl food?