Stuffed Bell Peppers

Prep Time: 8 hours (for soaking quinoa) Cook Time: 1 hour Total Time: 9 hours Servings: 4 Ingredients: For the Peppers: 250g quinoa (soaked for 8 hours) 1 bay leaf 1 garlic clove (or garlic powder or garlic oil, but then add the oil to the quinoa after cooking) 1 tbsp vegetable broth powder (make sure it’s suitable for your dietary restrictions, e.g., low histamine, iodine-free, etc.) 1/2 carrot 1 small celery stalk 1/8 leek 1 slice red cabbage (about 1.5-2 cm thick) 1 spring onion 3 tbsp paprika powder 2 tbsp hemp seeds 4 medium bell peppers 1 tbsp rapeseed oil For the Sauce: 260g bell pepper puree or a jar of Nomato sauce (substitute with 1 small can of tomatoes if tolerated) Water (to adjust the consistency) 1/2-1 tsp garlic powder 1 tsp onion powder 1 tbsp low histamine salad seasoning (e.g., from Histaminikus) 1 tbsp low histamine Italian herbs (e.g., from Histaminikus) 1/4-1/2 tsp kala namak (optional) 1 tbsp kale salt (see tips & tricks) 2 tbsp olive oil Salt & pepper to taste Instructions: 1. Soak the Quinoa: Start by soaking the quinoa for 8 hours. This helps make it more digestible and reduces any bitter taste. You can also cook it without soaking, but you’ll need to ensure you can tolerate it. 2. Cook the Quinoa: After soaking, drain and rinse the quinoa well. In a pot, add 1.5 times the amount of water to quinoa (e.g., for 250g quinoa, use 375ml of water). For unsoaked quinoa, use 2.5 times the amount of water. Add the smashed garlic clove (with the skin on), bay leaf, and vegetable broth powder to the pot. Bring it to a boil, then lower the heat and let it cook for about 10 minutes on low. Once done, turn off the heat and let it sit for a while. 3. Prepare the Filling Vegetables: While the quinoa is cooking, chop the remaining vegetables (carrot, celery, leek, cabbage, spring onion) into small dice. Sauté them in a little oil or water until nicely browned. 4. Prepare the Peppers: Cut the “lid” off the peppers (including the green stem) and set it aside. Carefully remove the white pith and seeds from inside the peppers. The peppers are now ready for stuffing. 5. Mix the Filling: Once the quinoa has reached the desired texture, combine it with the sautéed vegetables, hemp seeds, paprika powder, and seasoning. Taste and add salt as needed. 6. Prepare the Sauce: In a baking dish, combine the bell pepper puree (or Nomato sauce), garlic powder, onion powder, salad seasoning, Italian herbs, kale salt (optional), olive oil, and some water to adjust the consistency. Stir everything well. 7. Stuff the Peppers: Fill the prepared peppers with the quinoa-vegetable mixture and place them in the baking dish. Put the “lids” back on top of each pepper. 8. Bake the Stuffed Peppers: Place the baking dish in a cold oven and then set the temperature to 210°C (410°F). Bake for about 45 minutes, or until the peppers are tender and the filling is cooked through. Nutritional Values per Serving: Calories: ~ 270–300 kcal Carbohydrates: ~ 35–40g Protein: ~ 8–9g Fat: ~ 12–14g Fiber: ~ 7–9g Micronutrients: High in Vitamin A, Vitamin C, iron, magnesium, and potassium.

Dietary Considerations:

Low Histamine: 

• The recipe can be made low-histamine by using the suggested low-histamine vegetable broth powder, Nomato sauce, and appropriate seasoning. Make sure the ingredients used for the sauce and broth don’t contain added histamines (e.g., fermented products)

Vegan/Vegetarian:

• The recipe is entirely plant-based, so it’s suitable for vegan diets.

Gluten-Free: 

• The recipe is naturally gluten-free, as it doesn’t contain any wheat or gluten-containing ingredients.

Iodine-Free:

•  If you’re avoiding iodine, make sure the vegetable broth powder doesn’t contain iodine, and skip the optional kala namak (which contains iodine).

Soy-Free:

The recipe is soy-free, making it suitable for those with soy allergies or sensitivities.

Nut-Free:

• There are no nuts in the recipe, so it’s safe for those with nut allergies. However, if you’re concerned about hemp seeds, you can replace them with other seeds or omit them