This recipe for Turkey and Quinoa Stuffed Bell Peppers offers a nutritious and satisfying meal. Combining lean ground turkey, protein-rich quinoa, and flavorful vegetables, these stuffed peppers are a wholesome choice for any occasion. 

Stuffed bell peppers have a long history, with variations found in cuisines around the world. This particular recipe draws inspiration from Mediterranean and Latin American flavors, blending the versatility of quinoa with the lean protein of turkey. It represents a modern take on a timeless dish, offering a healthy twist for those looking to enjoy a balanced diet while savoring delicious flavors.

Ingredients:

- 4 bell peppers, halved and seeds removed

- 1 cup cooked quinoa

- 1 pound ground turkey

- 1 onion, diced

- 2 cloves garlic, minced

- 1 can (14 oz) diced tomatoes, drained

- 1 teaspoon dried oregano

- Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).

2. In a skillet, cook ground turkey, onion, and garlic until turkey is browned and cooked through.

3. Stir in cooked quinoa, diced tomatoes, oregano, salt, and pepper.

4. Stuff bell pepper halves with the turkey-quinoa mixture.

5. Place stuffed peppers in a baking dish and cover with foil. Bake for 25-30 minutes or until peppers are tender.

6. Serve hot.

Nutrition Value:

1. Bell Peppers:

  - Calories: Approximately 25 per half pepper

  - Carbohydrates: Around 6 grams per half pepper

  - Protein: About 1 gram per half pepper

  - Fat: Negligible amount

  - Sodium: Very low

  - Vitamins: High in vitamin C, vitamin A, and vitamin K

  - Minerals: Good source of potassium and folate

  - Nutritional Benefits: Bell peppers are rich in antioxidants, particularly vitamin C, which supports immune function and skin health. They also contain fiber, which aids digestion, and vitamin A, important for vision health.

2. Cooked Quinoa:

  - Calories: Approximately 222 per cup

  - Carbohydrates: Around 39 grams per cup

  - Protein: About 8 grams per cup

  - Fat: Around 4 grams per cup

  - Sodium: Very low

  - Vitamins: Contains B vitamins, particularly folate and vitamin B6

  - Minerals: Good source of magnesium, manganese, and phosphorus

  - Nutritional Benefits: Quinoa is a complete protein, providing all nine essential amino acids. It's also high in fiber, promoting digestive health, and contains iron, important for oxygen transport in the body.

3. Ground Turkey:

  - Calories: Approximately 336 per pound

  - Carbohydrates: Negligible amount

  - Protein: About 40 grams per pound

  - Fat: Around 20 grams per pound

  - Sodium: Varies based on seasoning

  - Cholesterol: Approximately 200 mg per pound

  - Nutritional Benefits: Ground turkey is a lean source of protein, essential for muscle repair and growth. It also contains selenium, which supports thyroid function, and phosphorus, important for bone health.

4. Onion:

  - Calories: Approximately 46 per medium onion

  - Carbohydrates: Around 11 grams per medium onion

  - Protein: About 1 gram per medium onion

  - Fat: Negligible amount

  - Sodium: Very low

  - Vitamins: Contains vitamin C, vitamin B6, and folate

  - Minerals: Good source of potassium and manganese

  - Nutritional Benefits: Onions are rich in antioxidants and anti-inflammatory compounds. They also contain prebiotic fibers that support gut health and may help lower blood sugar levels.

5. Garlic:

  - Calories: Approximately 4 per clove

  - Carbohydrates: Around 1 gram per clove

  - Protein: Negligible amount

  - Fat: Negligible amount

  - Sodium: Very low

  - Vitamins: Contains vitamin C and vitamin B6

  - Minerals: Good source of manganese and selenium

  - Nutritional Benefits: Garlic is known for its immune-boosting properties and contains sulfur compounds with potential health benefits, including reducing cholesterol levels and improving heart health.

6. Diced Tomatoes:

  - Calories: Approximately 35 per half-cup serving

  - Carbohydrates: Around 7 grams per half-cup serving

  - Protein: About 2 grams per half-cup serving

  - Fat: Negligible amount

  - Sodium: Varies based on processing

  - Vitamins: High in vitamin C and vitamin K

  - Minerals: Contains potassium and manganese

  - Nutritional Benefits: Tomatoes are rich in lycopene, an antioxidant associated with reduced risk of chronic diseases. They also provide vitamin C, which supports immune function, and potassium, important for heart health.

7. Dried Oregano, Salt, and Pepper:

  - Calories: Negligible

  - Carbohydrates, Protein, Fat, Sodium: Varies based on quantity used

  - Vitamins, Minerals: Negligible

  - Nutritional Benefits: Oregano adds flavor without significant caloric or macronutrient content. Salt and pepper are used for seasoning and should be used in moderation to control sodium intake.

Summary of Nutritional Benefits:

- This recipe provides a balanced mix of macronutrients, including lean protein from turkey and quinoa, complex carbohydrates from quinoa and vegetables, and healthy fats from turkey.

- It's rich in vitamins, particularly vitamin C from bell peppers and tomatoes, which supports immune function and collagen synthesis.

- The recipe also contains various minerals essential for overall health, such as potassium, magnesium, and manganese.

- With its combination of fiber, protein, and nutrients, this dish is not only delicious but also nutritious, supporting overall well-being and providing sustained energy.