Vibrant bell peppers filled with lean turkey, quinoa, and fresh vegetables. This heart-healthy, low-sodium meal is a perfect example of the delicious and balanced DASH diet, packed with Mediterranean flavors.
Ingredients
- 4 large bell peppers (assorted colors)
- 400g lean ground turkey
- 100g uncooked quinoa
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 medium zucchini, diced
- 150g cherry tomatoes, halved
- 60g fresh spinach
- 30ml olive oil
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper to taste
- 250ml low-sodium vegetable broth
- Fresh parsley for garnish
Instructions
- 1.Preheat your oven to 200°C. Cook the quinoa according to package instructions. While it cooks, slice the bell peppers in half lengthwise and remove the seeds and membranes.
- 2.Place the pepper halves on a baking sheet. Brush them lightly with olive oil and bake for 10 minutes to soften them slightly.
- 3.While the peppers pre-bake, heat the remaining olive oil in a large skillet over medium-high heat. Add the chopped onion and cook until softened, about 3-4 minutes. Add the minced garlic and cook for another minute.
- 4.Add the ground turkey to the skillet. Cook, breaking it up with a spoon, until it's browned all over. Drain any excess fat.
- 5.Stir in the diced zucchini, halved cherry tomatoes, and dried oregano. Cook for 5-7 minutes, until the zucchini is tender-crisp. Add the fresh spinach and cook just until it wilts.
- 6.Remove the skillet from the heat. Stir in the cooked quinoa. Season the mixture with salt and pepper to your taste.
- 7.Carefully fill each bell pepper half with the turkey and quinoa mixture, mounding it on top.
- 8.Arrange the stuffed peppers in a baking dish. Pour the low-sodium vegetable broth into the bottom of the dish to create steam and prevent sticking.
- 9.Bake for another 15-20 minutes, or until the peppers are tender and the filling is heated through. Garnish with fresh parsley before serving.
Nutrition Information
Why this recipe
This recipe is excellent for a DASH diet, promoting heart health by being low in sodium and rich in lean protein, fiber, and essential nutrients from a colorful array of vegetables and whole-grain quinoa.
Similar Recipes
Mediterranean Cod en Papillote with Chickpeas
A light and flavorful one-pan meal featuring flaky cod steamed in parchment with vibrant vegetables, chickpeas, and herbs. This easy and elegant dish is perfect for a healthy weeknight dinner, embodying the principles of the DASH diet.
Mediterranean Lamb and Quinoa Power Bowl
A vibrant and nutrient-dense bowl featuring tender lamb, fluffy quinoa, and roasted Mediterranean vegetables, all tied together with a zesty lemon-herb dressing. A perfect, heart-healthy meal compliant with the DASH diet.