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If you're on a journey towards a healthier lifestyle, finding a meal that is nutritious, flavorful, and aligned with weight loss goals can be challenging, especially if you're aiming to exclude oil and sugar. However, this doesn't mean you have to compromise on taste. Here’s a delicious, oil-free, and sugar-free vegan dinner recipe that not only satisfies your taste buds but also helps in your weight loss efforts.
Stuffed Bell Peppers with Quinoa and Black Beans
- Servings: 4
- Preparation time: 20 minutes
- Cooking time: 40 minutes
- Total time: 1 hour
Ingredients:
- 4 large bell peppers (a mix of red, yellow, and green)
- 1 cup quinoa, rinsed
- 2 cups vegetable broth (low sodium)
- (15 oz) beans drained and rinsed (if dry - cook separately)
- 1 cup fresh corn kernels (or frozen and thawed)
- 1 medium zucchini, finely diced
- 1 small red onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon black pepper
- 1/4 cup fresh cilantro, chopped
- 1 lime, juiced
- 1 avocado, diced (for garnish)
- Fresh salsa (for serving)
Instructions:
Options for Using Dry Beans:
Black Beans:
Soaking: For quicker cooking and easier digestion, soak 1 cup of dry black beans in water overnight, or for at least 8 hours. Ensure the beans are covered by at least a few inches of water because they will expand.
Quick Soak Method: If short on time, you can bring the beans to a boil in plenty of water, let them boil for 2 minutes, then turn off the heat and let them soak for 1 hour.
Cooking: Drain and rinse the soaked beans. Transfer them to a pot, cover with fresh water (about 2-3 inches above the beans), and bring to a boil. Reduce the heat and simmer for about 1 to 1.5 hours until the beans are tender. Add a pinch of salt towards the end of cooking.
Kidney Beans:
Soaking and Cooking: Follow the same soaking and cooking procedures as for black beans. Kidney beans usually take about 1 to 1.5 hours to cook after being soaked.
Chickpeas (Garbanzo Beans):
Soaking and Cooking: Soak 1 cup of dry chickpeas overnight, then cook them by boiling in fresh water for about 1.5 to 2 hours until tender.
Lentils:
No Soaking Needed: Lentils do not require soaking and cook relatively quickly. Rinse 1 cup of dry lentils and boil them in water for about 20-30 minutes until tender.
Tips for Cooking Dry Beans:
Check for Debris: Always sort through the dry beans and check for small stones or debris before soaking or cooking.
Rinse Well: Rinse your beans thoroughly under cold water after soaking to remove any impurities that may have been leached out during soaking.
Cooking Time: The cooking time can vary depending on the age and type of bean. Older beans may take longer to cook.
Do Not Salt Early: Avoid adding salt or acidic ingredients like vinegar or tomato until the beans are tender, as these can toughen the beans and increase cooking time.
Natural Pressure Release: If using a pressure cooker, allow for natural pressure release to avoid the skins from splitting.
Substituting in the Recipe:
You can substitute equal amounts of cooked dry beans for the canned beans in the recipe. Approximately 1 cup of dry beans will yield about 3 cups of cooked beans, which can be adjusted based on the desired amount for the recipe.
By preparing your own beans from scratch, you gain control over texture and seasoning, enhancing both the healthfulness and flavor of your meals!
Prepare the Quinoa:
In a medium pot, bring the vegetable broth to a boil. Add the rinsed quinoa, cover, and simmer on low heat for 15-20 minutes, or until the broth is absorbed and the quinoa is tender. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork.
Prepare the Vegetable Mixture:
While the quinoa is cooking, heat a large skillet over medium heat. Add a splash of water or vegetable broth for sautéing. Add the chopped onions and garlic and cook until translucent, about 3-4 minutes.
Stir in the zucchini, corn, and spices (cumin, smoked paprika, and black pepper). Cook for another 5-7 minutes until the vegetables are tender.
Add the black beans and cooked quinoa to the skillet. Mix well and cook for another 5 minutes until everything is heated through. Remove from heat and stir in the fresh cilantro and lime juice.
Prepare the Bell Peppers:
Preheat your oven to 375°F (190°C).
Cut the tops off the bell peppers and remove the seeds and membranes. Arrange them in a baking dish that snugly fits all the peppers.
Spoon the quinoa and vegetable mixture into each bell pepper, packing them tightly.
Bake:
Cover the baking dish with aluminum foil and bake in the preheated oven for about 30 minutes. Then, remove the foil and bake for another 10 minutes, or until the peppers are tender and the filling is slightly crispy on top.
Serve:
Serve the stuffed peppers hot, topped with fresh salsa and diced avocado.
Nutritional Benefits:
This meal is not only visually appealing with its vibrant colors but also packed with nutrients. Quinoa provides a high-quality protein and fiber which are essential for weight loss. Black beans add extra fiber and protein, supporting sustained energy levels and satiety. The assortment of vegetables delivers a variety of vitamins, minerals, and antioxidants, promoting overall health.
Nutritional Breakdown per Serving:
- Calories: Approximately 350 calories
- Protein: 15 grams
- Fiber: 12 grams
- Fat: 7 grams (mostly from the avocado, which provides healthy monounsaturated fats)
- Carbohydrates: 60 grams
- Sugar: Naturally occurring sugars around 10 grams (no added sugars)
- Sodium: Depends on the sodium content of the vegetable broth used; using a low-sodium broth would keep this lower.
- Vitamin C: Bell peppers are high in Vitamin C, which is important for immune function and skin health.
- Iron: Provided by quinoa and black beans.
- Potassium: High amounts in black beans and avocado, good for blood pressure regulation.
- Magnesium: Found in quinoa and black beans, beneficial for muscle and nerve function.
- Zinc: Also provided by quinoa, important for immunity and metabolism.
This meal is designed to be nutrient-dense, providing a good balance of macronutrients and essential vitamins and minerals, making it an excellent choice for a healthy dinner, particularly for those on a weight loss journey. The high fiber content is especially beneficial for digestion and prolonged satiety, which can help manage appetite and reduce overall calorie intake.
This oil-free and sugar-free vegan dinner is perfect for anyone looking to maintain a healthy diet while also pursuing weight loss. It's hearty, satisfying, and brimming with flavors that defy the notion that healthy food must be bland. Enjoy this guilt-free meal that keeps you on track with your health goals while delighting your palate!
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