For high-protein whole grains, try these quinoa-stuffed peppers

Pale yellow quinoa is the most widely available variety of this high-protein whole grain, though specialty food stores carry a dark reddish-brown variety as well. Both are prepared the same way. If you want a more colourful dish, use equal parts yellow and red quinoa.

Note that 1 cup of dry quinoa will make 2 to 3 cups of cooked quinoa.

6 small red bell peppers

2 cups cooked quinoa

1/2 cup chopped onion

3 cloves garlic, chopped

1 large carrot, shredded

2 tbsp chopped chives

2 tbsp fresh basil

1 tbsp lemon juice

Preheat oven to 375 F (190 C).

Cut off and reserve the tops of the bell peppers. Scoop out and discard the seeds.

In a large bowl, combine quinoa, onion, garlic, carrot, chives, basil and lemon juice. Stuff each pepper with the quinoa mixture, evenly distributing the mixture among the peppers. Place a reserved top on each of the peppers.

Gently place the peppers in a glass baking dish. Bake for 30 minutes. If the peppers begin to burn on the bottom, add about 2 tablespoons of water to the baking dish.

Serves 6.

Per stuffed pepper: 276 calories, 10 grams protein, 4 g total fat (0 g saturated fat), 54 g carbohydrates, 7 g fibre, 0 mg cholesterol, 21 mg sodium

Excellent source of vitamin A, vitamin C, iron, magnesium

Good source of potassium

Source: Foods that Fight Disease by Leslie Beck. Penguin Canada, 2008.

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