Eat Well Recipe: Quinoa & Black Bean Stuffed Peppers [Lunch]

 

Quinoa & Black Bean Stuffed Peppers

This vibrant, plant-based meal is a nutritional powerhouse. By using quinoa instead of white rice, you gain a complete protein source that keeps you full longer and provides a steady energy release.

Ingredients

• 4 large bell peppers (any colour), tops removed and deseeded
  
• 1 cup cooked quinoa
• 1 can (15 oz) black beans, rinsed and drained
  
• 1 cup corn kernels (fresh or frozen)
  
• 1 cup chunky salsa (no sugar added)
• 1 tsp cumin and 1 tsp smoked paprika
  
• Optional: Fresh cilantro and lime wedges for serving
  

Instructions

1. Prep: Preheat your oven to 375°F (190°C). Place peppers upright in a baking dish.
   
2. Mix: In a large bowl, combine cooked quinoa, black beans, corn, salsa, and spices.
3. Stuff: Spoon the mixture generously into each pepper. Add a splash of water to the bottom of the dish to create steam.
4. Bake: Cover with foil and bake for 30 minutes. Remove foil and bake for another 10–15 minutes until the peppers are tender.

Tips for Success & Diabetes Management

This recipe is naturally high in soluble fibre, which is crucial for stabilising blood sugar levels and lowering LDL cholesterol.

• The Fibre Factor: Black beans and quinoa create a "double hit" of fibre, which slows the digestion of carbohydrates, preventing sharp glucose spikes.
• Lean Protein: To further lower the glycemic load, you can mix in 4 oz of lean ground turkey or shredded chicken breast.
• Mind the Sauce: Avoid store-bought "taco sauces" which often hide corn syrup. Stick to chunky salsas or fresh pico de gallo to keep the sugar count near zero.

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Here is the estimated fibre breakdown for the Quinoa & Black Bean Stuffed Peppers (based on standard USDA nutritional data):

Fiber Content Calculation

• 4 Large Bell Peppers: approx. 10g (2.5g each)
• 1 cup Cooked Quinoa: approx. 5.2g
• 15 oz can Black Beans (drained): approx. 15.0g
• 1 cup Corn Kernels: approx. 3.6g
• 1 cup Chunky Salsa: approx. 2.4g

Total Fiber in Recipe: approx. 36.2g

Fibre Per Serving (1 stuffed pepper): approx. 9.05g

Why this matters for Diabetes:

At approximately 9 g of fibre per serving, this meal provides nearly 35% of the daily recommended intake for adults in a single dish. This high fibre content creates a "gel-like" substance in the gut that slows down the absorption of glucose, preventing the sharp insulin spikes often associated with high-carb meals. Additionally, the combination of plant-based protein and complex carbohydrates promotes long-term satiety, helping with weight management—a key factor in preventing Type 2 diabetes.

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