Ingredients
- Bell Peppers: (4 large, various colors) – The vibrant vessels that hold our delicious filling. Different colors offer subtly varying flavors and visual appeal. Choose firm peppers for best results.
- Canned Tuna: (2 cans, 5 oz each, in water or olive oil, drained) – The protein powerhouse of our dish. Opt for tuna in water for a lower calorie option, or tuna in olive oil for richer flavor and healthy fats.
- Cooked Quinoa: (1 cup) – A nutritious and gluten-free grain that adds substance and fiber to the filling. Brown rice or couscous can be used as alternatives.
- Red Onion: (½ cup, finely diced) – Adds a pungent and slightly sweet flavor to the filling, enhancing the overall taste complexity.
- Celery: (½ cup, finely diced) – Provides a refreshing crunch and subtle savory note to the mixture.
- Carrot: (½ cup, finely diced) – Contributes sweetness and vibrant color, along with added nutrients.
- Frozen Peas or Corn: (½ cup) – Adds a touch of sweetness and texture, as well as extra vitamins and minerals. Feel free to use fresh or canned if preferred.
- Fresh Parsley: (¼ cup, chopped) – Lends a fresh, herbaceous aroma and flavor, brightening up the filling.
- Lemon Juice: (2 tablespoons) – Adds a zesty tang that cuts through the richness of the tuna and balances the flavors.
- Greek Yogurt or Light Mayonnaise: (¼ cup) – Acts as a binder and adds creaminess to the filling. Greek yogurt offers a healthier, higher protein option.
- Dijon Mustard: (1 teaspoon) – Contributes a subtle tang and depth of flavor to the tuna mixture.
- Garlic Powder: (½ teaspoon) – Enhances the savory notes of the filling with its aromatic punch.
- Paprika: (½ teaspoon) – Adds a mild smoky and slightly sweet flavor, as well as vibrant color.
- Black Pepper: (¼ teaspoon, freshly ground) – Seasons the filling and enhances the other flavors.
- Optional Toppings: (Shredded light cheese, fresh dill, hot sauce) – For added flavor and visual appeal at serving time.
Instructions
- Prepare the Peppers: Preheat your oven to 375°F (190°C). Carefully wash the bell peppers and pat them dry. Slice each pepper in half lengthwise, from stem to bottom. Remove the seeds and membranes from each half, ensuring they are clean and ready to be filled. If you want the peppers to sit flat, you can slice a thin sliver off the bottom of each half, being careful not to cut through the pepper entirely.
- Cook the Quinoa (if not already cooked): If you are using uncooked quinoa, follow the package instructions to cook it. Typically, this involves rinsing the quinoa and then simmering it in water or vegetable broth for about 15-20 minutes, or until the liquid is absorbed and the quinoa is fluffy. Ensure you have 1 cup of cooked quinoa for the recipe.
- Prepare the Tuna Filling: In a medium-sized mixing bowl, combine the drained canned tuna, cooked quinoa, diced red onion, diced celery, diced carrot, and frozen peas or corn. If using frozen vegetables, you can thaw them slightly under warm water for a minute to speed up the cooking process in the oven, or add them frozen as they will cook through.
- Add Flavor and Binding Agents: To the bowl with the tuna and vegetables, add the chopped fresh parsley, lemon juice, Greek yogurt or light mayonnaise, Dijon mustard, garlic powder, paprika, and black pepper. Mix everything together thoroughly until all ingredients are well combined and the tuna filling is nicely incorporated and slightly creamy. Taste the filling and adjust seasonings as needed – you may want to add a pinch more salt, pepper, or a dash of hot sauce if you like a little heat.
- Stuff the Peppers: Using a spoon, generously fill each bell pepper half with the tuna mixture. Mound the filling slightly on top of each pepper half. Don’t be shy about filling them up, as the peppers will shrink slightly during baking.
- Bake the Stuffed Peppers: Arrange the stuffed pepper halves in a baking dish. You can lightly grease the baking dish with cooking spray if desired, to prevent sticking. Add about ¼ cup of water to the bottom of the baking dish. This will create steam, helping the peppers to soften and cook evenly, and prevent them from drying out. Cover the baking dish tightly with aluminum foil.
- Bake Covered: Bake the stuffed peppers in the preheated oven for 30 minutes, covered with foil. This initial covered baking allows the peppers to soften and the filling to heat through.
- Bake Uncovered (Optional Cheese): After 30 minutes, carefully remove the foil from the baking dish. If you are using shredded light cheese, sprinkle it evenly over the top of each stuffed pepper at this point.
- Bake Uncovered to Finish: Return the baking dish to the oven and bake for another 15-20 minutes, uncovered, or until the peppers are tender-crisp and the cheese is melted and lightly golden brown (if using cheese). The exact baking time may vary depending on the size and thickness of your bell peppers, so check for tenderness by piercing a pepper with a fork.
- Rest and Serve: Once the stuffed peppers are cooked to your liking, remove them from the oven and let them rest for a few minutes before serving. This allows the filling to set slightly and the peppers to cool down enough to handle. Garnish with fresh dill or parsley if desired. Serve hot and enjoy!
Nutrition
- Serving Size: one normal portion
- Calories: 400
- Fat: 20g
- Carbohydrates: 25g
- Fiber: 7g
- Protein: 30g