Cumin-Spiced Quinoa and Black Bean Stuffed Peppers with Lime and Cilantro

Why it works

Black beans and quinoa together supply complementary plant protein plus a heavy dose of soluble and viscous fiber that slows gastric emptying and blunts post-meal glucose, driving lasting fullness. That same soluble fiber binds bile acids and helps lower LDL cholesterol, while the peppers, tomato, and lime add vitamin C, folate, and potassium that support healthy blood pressure. Extra-virgin olive oil contributes monounsaturated fat and polyphenols that favor cardiovascular health.

Ingredients

• 2 large bell peppers, halved lengthwise and seeded
• 100 g (1/2 cup) white quinoa, rinsed well, cooked in 240 ml (1 cup) water or low-sodium vegetable broth
• 1 can (400 g) black beans, drained and rinsed (about 255 g drained)
• 165 g (1 cup) corn kernels, fresh or thawed frozen
• 1 medium ripe tomato, diced (about 120 g)
• 1.5 tsp ground cumin
• 1 tbsp extra-virgin olive oil
• 1 large lime, juiced, plus wedges to serve
• 15 g (1/4 cup) fresh cilantro, chopped

Method

1. Heat the oven to 200 C (400 F). Rub the pepper halves lightly with a little of the olive oil, set cut-side up on a lined tray, and roast for 15 minutes while you make the filling.
2. Simmer the rinsed quinoa in the water or broth, covered, for 12 to 15 minutes until tender and the liquid is absorbed, then fluff with a fork.
3. Warm the remaining olive oil in a skillet over medium heat, add the corn and cumin, and cook for 3 to 4 minutes until fragrant and lightly charred; stir in the black beans, tomato, and cooked quinoa and heat through, then remove from the heat and fold in the lime juice and most of the cilantro.
4. Mound the filling into the roasted pepper halves and return to the oven for 10 to 12 minutes until the peppers are fully tender and the tops are lightly crisp.
5. Scatter with the remaining cilantro and serve hot with lime wedges.