Quinoa and Kale Stuffed Peppers

Earlier this year, my husband and I cancelled cable and started streaming shows instead.  It was a pretty fantastic decision.  Besides saving money, we have the freedom to watch any season of all our favorite shows at any time of the day.  If I want to watch seasons 1-7 of 30 Rock, I can.  If I want to watch that episode of the X-Files where the parasitic Siamese twin of a circus act can detach from his body and eat other people, I can.  And if I feel like watching nothing but documentaries and TED talks for a week, I can do that too. Technology is super. 

There’s only one thing I miss about cable – the commercials.  I know, aren’t I that girl who tells people to mute commercials to avoid tempting junk food marketing?  Yup.  That’s me.  Rachael the hypocrite here.  The one time I don’t practice what I preach. 

It was just the other day that I finally saw the Bud Light quinoa commercial and I just about fell off my chair laughing.  The look on that guys face as he proudly pronounces “it’s a queen-oh” is classic!  With it’s funny sounding name and ubiquity in health food stores, quinoa has certainly become the butt of many a joke.  

Quinoa is an ancient South American grain.  The correct pronunciation is “KEEN-wah”, but it responds to “canoe-ah,” “kwin-ah,” and my favorite pronunciation to date, “kwinnie.”  It’s cultivation can be dated back to 3000 BC.  Quinoa was a staple crop of the Incas, along with potatoes and corn, due to it’s ability to grow in a wide variety of conditions, including high altitudes.   At one point, the Incas were growing over 250 different varieties!  After the Spanish conquest, quinoa all but disappeared.  You see, the Spanish, shocked at the Inca’s ability to put up a good fight, despite the fact that they had no guns or horses, assumed it was quinoa that gave them their strength.  Fearful of an Inca coup, they banished its cultivation.  Until recently, it was only grown in small, mountain communities that preserved a more traditional way of life.  It wasn’t until the 1970s when quinoa was rediscovered as a health food. 

Looking at the nutritional value of quinoa, it’s possible the Spanish were on to something.  Although we eat quinoa as a grain, it’s technically a seed of a plant in the same family as spinach, chard, and beets.  Being a seed, it contains more fat and protein than other grains.  Half a cup of quinoa contains 12 grams of protein, making it a perfect ingredient for meatless meals.  Because quinoa is higher in fat, it is a rich source of fat soluble vitamins like vitamin E and even contains small amounts of the omega 3 fatty acid ALA.  Quinoa contains an impressive array of phytonutrients – quercetin,  kaemphferol, vanillic acid, coumaric.  Two of these nutrients, the flavonoids quercetin and kaemphferol are so concentrated in quinoa, that some varieties are richer sources than berries, a food often touted as a top source of flavonoids.  To top it all off, it’s gluten free!

One more reason to pick up quinoa – the Food and Agricultural Organization of the United Nations has named quinoa the food of the year for 2013.  Seriously, don’t they have anything better to do?

At first, I wasn’t crazy about quinoa, having only tried it as a pilaf-style side dish.  It wasn’t until I traveled to Peru and saw how versatile the grain could be that I fell in love.  I ate it mixed into rich potato soups, whipped into a soufflé, stuffed into eggplant rolls – it was all delicious!  Now we cook quinoa about once a week.  Looking to break out of the box of flavored quinoa mix?  Here are some of my favorite quinoa uses:

- Mix cooked quinoa into veggie patties.  It adds a really unique texture.  My favorite was a black-eyed pea and quinoa cake I made for New Years, but I just pinned this recipe and I have a feeling it might come out on top!

- If you’re bored of your standard oatmeal, make quinoa porridge for breakfast.  If you’re cooking a dish with quinoa, make a little extra.  Heat it up in a pot with almond milk and drizzle with honey or pure maple syrup. Garnish with toasted nuts, chopped fresh fruit and cinnamon. 

- Quinoa with it’s satiating protein and fat and chewy texture makes it a perfect salad topping.  

- Quinoa is a perfect stand-in for rice for a healthy take on comfort food casseroles.  Broccoli and cheddar quinoa casserole?  Chicken enchilada quinoa bake?  Yes please! 

- My favorite simple, no fail, always satisfying weeknight dinner - sauté veggies in a flavorful sauce and serve over a bed of quinoa.  Top with toasted walnuts, feta or goat cheese, or both!  Dinner in less than 30 minutes!    

- Quinoa sushi = pretty awesome. 

- Grain-based salads are my lunchtime jam. Quinoa always holds it's texture quite nicely.  

- Quinoa chili?  It's a thing.  I like to make it with added zucchini and kale.

- Stuff peppers, then your face : )  I have a thing for stuffed peppers, if you haven't noticed, and this recipe is perfection.  The kale and quinoa caramelize with the sugar from the orange juice, which forms a nice crispy crust over the moist filling. 

Peppers Stuffed with Quinoa and Kale

Adapted from Martha Stewart Living

Serves 4

2 medium tomatoes, seeded and diced
1 1/2 teaspoon coriander seeds
3/4 teaspoon cumin seeds
1/4 teaspoon fennel seeds
1/8 teaspoon crushed red pepper flakes
1/8 teaspoon cinnamon
3 tablespoons extra-virgin olive oil
1 medium onion, diced
4 garlic cloves, minced
1 serrano chile, minced
1 cup uncooked quinoa
1 bunch kale, stemmed and coarsely chopped
1/3 cup dried currants or golden raisins
Juice from 1 orange
1/3 cup walnuts or pine nuts, toasted
4 large red, yellow or orange bell peppers, halved lengthwise and seeded

Preheat the oven to 350 degrees.

Toast coriander, cumin, and fennel seeds in a small pan over medium heat, or pop them in the toaster oven for a few minutes, until fragrant.  Transfer to a spice grinder with the red pepper flakes.  Process until powdered then stir in cinnamon.

Heat 3 tablespoons olive oil in a medium saucepan on medium heat.  Add onion, garlic, 1 teaspoon salt, and chile.  Cook, stirring occasionally, until onion is translucent, about 5 minutes.  Add chopped tomatoes and cook until most of the liquid has evaporated, about 3 minutes.  Mix in the spices and cook for about 30 seconds.

Add the quinoa to the pot.  Stir to coat.  Pour in 1 1/4 cup water, bring to a boil, then reduce to a simmer.  Cover and cook about 10-12 minutes.  Add kale.  Stir and cook until wilted about 2-4 minutes.

While the quinoa is cooking, place the currants or raisins in a small bowl and let stand for 15 minutes.  After the quinoa has cooked, stir in the soaked currants or raisins, juice and nuts.  Season with black pepper. 

Place the pepper halves in a large baking dish.  Divide the quinoa mixture between each half, mounding slightly.  Pour about 1/2 cup water into the baking dish.

Cover the dish with foil and bake until the peppers are tender, 40-50 minutes, and serve.

Happy birthday shout out to my mom!  I won't share her age, but as a hint, she's about 15 years older than you would expect!  If you're enjoying my recipes, thank her - she taught me to cook!