Equipment
Ingredients
Bell Peppers
- 4 bell peppers, halved vertically and cored
- 15 ml olive oil
- 2 g salt
Lemon-Herb Quinoa
- 150 g quinoa, rinsed well
- 300 ml vegetable broth
- 30 ml lemon juice, freshly squeezed
- 3 g lemon zest
- 15 g fresh parsley, finely chopped
- 10 g fresh mint, finely chopped
- 15 ml olive oil
Caramelized Onions
- 2 yellow onions, thinly sliced
- 15 ml olive oil
- 2 g salt
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 325 kcal
- Protein
- 8 g
- Carbohydrates
- 44 g
- Fat
- 14 g
- Fiber
- 8 g
- Sugar
- 11 g
- Sodium
- 630 mg
- Saturated Fat
- 2 g
- Monounsaturated Fat
- 9 g
- Polyunsaturated Fat
- 3 g
- Potassium
- 730 mg
- Calcium
- 65 mg
- Iron
- 3.2 mg
- Magnesium
- 107 mg
- Phosphorus
- 246 mg
- Zinc
- 1.8 mg
- Vitamin A
- 267 mcg
- Vitamin C
- 209 mg
- Vitamin E
- 5.0 mg
- Vitamin K
- 76 mcg
- Vitamin B6
- 0.8 mg
- Thiamin
- 0.28 mg
- Riboflavin
- 0.30 mg
- Niacin
- 2.3 mg
- Folate
- 167 mcg
- Water
- 319 g
Sources: USDA FoodData Central
Method
Preheat the oven to 200 C or 400 F. Rub the halved bell peppers with olive oil and a pinch of salt, then place them cut-side up in a baking dish.
Roast the peppers in the preheated oven for 25 to 30 minutes until tender and slightly charred around the edges.
Meanwhile, heat olive oil in a skillet over medium-low heat. Add the sliced onions and a pinch of salt. Cook slowly, stirring occasionally, for 30 to 40 minutes until deep golden brown and sweet.
In a saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes until the liquid is absorbed and the quinoa is tender.
Remove the saucepan from heat and let it stand covered for 5 minutes. Fluff the quinoa with a fork, then fold in the lemon juice, lemon zest, chopped parsley, chopped mint, and olive oil.
Remove the roasted peppers from the oven and generously spoon the lemon-herb quinoa mixture into each pepper cavity.
Top each stuffed pepper with a generous mound of the caramelized onions. Serve warm.
Chef's Notes
- For the deepest flavor in your caramelized onions, patience is key. Do not rush the process by turning up the heat.
- Rinsing the quinoa before cooking is a crucial step to remove its natural saponin coating, which otherwise imparts an unpleasantly bitter taste.
- Try adding a splash of balsamic vinegar to the onions in the last minute of cooking for extra depth and a touch of acidity.
- To save time on a weeknight, you can caramelize the onions and cook the quinoa up to three days in advance.
Storage
Refrigerator: 4 days — Store in an airtight container. Keep the caramelized onions separate if possible to maintain texture.
Freezer: 2 months — Peppers will be softer after freezing but retain good flavor.
Reheating: Reheat in the oven at 175 C (350 F) for 15 to 20 minutes until warmed through, or microwave for 2 to 3 minutes.
Troubleshooting
Onions are burning instead of caramelizing
Cause: The heat is too high or they are not being stirred enough
Fix: Add a splash of water to deglaze the pan, stir well, and immediately turn down the heat
Prevention: Maintain a medium-low heat and do not rush the process
Quinoa tastes bitter
Cause: The natural saponin coating was not removed
Fix: Cannot be fixed once cooked, but adding extra lemon juice can help mask the bitterness
Prevention: Rinse the dry quinoa thoroughly in a fine mesh sieve under cold running water before cooking
Cultural Context
Stuffed vegetables, often referred to as dolma, are a cornerstone of Mediterranean and Middle Eastern culinary traditions. This modern variation focuses on nutrient-dense quinoa and bright citrus profiles to complement the natural sweetness of roasted bell peppers and onions.
