Vegan Stuffed Peppers – Guest Post!!

Vegan Stuffed Peppers – a healthy (and delicious) choice!

Delicious!

Delicious!

I am very happy to share the following post and recipe from Jay Wood.  While I am not a vegan, I can appreciate a good recipe when I see it!  This one looks like a winner and I know I’ll be testing it in my own kitchen soon!

Guest Post by Jay Wood  (www.jaywoodphotography.com)

For those of you unfamiliar; the term “vegan” was coined in the 1940s by Vegan Society founding member Donald Watson, who derived it from the first three and last two letters of Vegetarian ‘because Veganism starts with Vegetarianism and carries it through to its logical conclusion.’  Like Vegetarians, Vegans refrain from eating meat but take it further and don’t include any bi-products from animals such as dairy or eggs either.  A vegan diet is a purely plant-based diet.

There are plenty of benefits to enjoying a plant-based meal for those who normally enjoy meat-based meals.  For example; in this recipe you can benefit from all the protein needs that are normally met through a meat diet, but with less cholesterol, saturated fats, and calories.

One of the main ingredients in this recipe is black beans. When measuring the 15 ounces of Black Beans used in this recipe against the same measurement of ground beef,  black beans contain the same amount of protein, with no cholesterol, no saturated fats, but high fiber (ground beef has no fiber) and phytonutrients (which may help prevent disease). Ground beef contains no phytonutrients, and actually contain heterocycilic amines (which may increase the risk of cancer).

So having mentioned this, I’d like to share this recipe with you, and then layout some of the benefits of the ingredients afterwards.

Vegan2

Ingredients:

1 Medium red onion, finely chopped (1 cup)

2 Tbs Safflower Oil

1 Cup finely chopped cucumber

1 Tbs ground cumin

2 cloves garlic, minced (2 tsp)

2 15-oz. cans diced tomatoes

1 15-oz. can black beans, rinsed and drained

1 Cup Quinoa

3 large carrots, grated (1 cup)

3 large bell peppers, halved lengthwise, ribs & seeds removed

Peppers all prepped and ready to be filled with the quinoa mixture

Peppers all prepped and ready to be filled with the quinoa mixture

Directions:

1. Heat oil in saucepan over medium heat. Add onion and cucumber, and cook 5 minutes, or until soft. Add cumin and garlic, and sautÈ 1 minute. Stir in drained tomatoes. Cook 5 minutes, or until most of liquid has evaporated.

2. Stir in black beans, quinoa, carrots, and 2 cups water. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes, or until quinoa is tender. Season with salt and pepper, if desired.

3. Preheat oven to 350 F.

4. Fill each bell pepper half with heaping quinoa mixture, wrap in foil and place on a baking sheet. Bake 1 hour. Uncover, and bake a further 15 minutes more, or until tops of stuffed peppers are browned. Let stand 5 minutes. Transfer stuffed peppers to serving plates.

The great part about cooking this is that the Quinoa mix has a southwest aroma to it , which I thoroughly enjoyed during the preparation.  Those final 15 mins of baking without the foil was great because it made the tops crispy which added a nice alternate texture to the dish.

* I personally added some frank’s hot sauce to the tops of mine, because I like it spicy.

Nutritional Benefits:

Quinoa:

  • Complete Protein, containing all 9 essential amino acids
  • Almost twice as much fiber as most other grains.
  • Lysine (mainly essential for tissue growth and repair)
  • Riboflavin (improves energy metabolism and aids with relieving migraines)
  • Manganese (antioxidant)
  • Also a source of Iron, Carbohydrates, Calcium, potassium, sodium and Magnesium
  • Lowers Cholestrol
  • Reduces high blood pressure and diabetes

Black Beans:

  • Aids with digestive tract
  • Blood sugar regulation
  • Cardiovascular Health
  • Cancer prevention
  • Nervous system health

Onions:

  • Phytochemicals (improve working of Vitamin C in body boosting immunity)
  • Regulates blood sugar
  • Prevents cancer
  • Lowers cholesterol
  • Helps reduce inflammation, and heal infections
  • Reduce risk of gastric Ulcers
  • Vitamin C
  • Vitamin A

Carrots:

  • Cancer prevention
  • Anti-Aging
  • Vitamin A
  • Prevents heart disease
  • Reduces Cholesterol
  • Helps prevent stroke

Cumin:

  • Iron
  • Aids in digestion
  • Boosts immune system

Cucumber:

  • Promotes joint health, relieves gout and arthritis pain
  • Helps cure diabetes, reduces cholesterol and controls blood pressure
  • Aids in weight loss and digestion

Tomatoes:

  • Helps prevent cancer
  • Prevents DNA damage
  • Reduces risk of Heart disease
  • Vitamin A
  • Vitamin C
  • Vitamin K
  • Potassium
  • Niacin (helps fight depression)
  • Fiber, Magnesium, phosphorus and copper
  • Calcium
  • Reduces risk of cancer
  • Regulates blood sugar
  • Help reduce chronic pain & inflammation

Garlic:

  • Strengthens immune system
  • Vitamin C
  • Helps protect against Heart disease
  • Vitamin B6
  • Regulates Blood sugar

Pepper:

  • Capsaicin (controls diabetes, relieves pain, eases inflammation)
  • Helps prevent cancer
  • Vitamin A
  • Vitamin C
  • Vitamin E
  • Vitamin B6

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Thank you Jay, for sharing one of your favourite recipes with us!  I know I’ll be giving this a try for sure!

Enjoy, everyone!

Happy noshing!