Braces-Friendly Recipe: Quinoa-Stuffed Bell Peppers

Having braces doesn't mean compromising on delicious meals! Orthodontic patients can still enjoy a variety of tasty and nutritious dishes without worrying about damaging their braces. Check out this recipe for Quinoa-Stuffed Bell Peppers that are not only safe for braces but also packed with essential nutrients for a healthy smile.

Ingredients:

• 4 large bell peppers (any color of your choice)
• 1 cup quinoa, rinsed
• 2 cups vegetable broth (or water)
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 cup diced tomatoes (canned or fresh)
• 1 cup black beans (canned or cooked)
• 1 cup corn kernels (frozen or fresh)
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon paprika
• Salt and pepper to taste
• 1 cup shredded cheddar cheese (optional)

Instructions:

1. Preheat the oven to 375°F (190°C). Lightly grease a baking dish that can hold the bell peppers upright.
2. Cut the tops off the bell peppers and remove the seeds and membranes from the inside. Rinse them thoroughly and set aside.
3. In a medium-sized saucepan, bring the vegetable broth (or water) to a boil. Add the quinoa, reduce the heat to low, cover, and let it simmer for about 15-20 minutes or until the quinoa is fully cooked and fluffy. Set aside.
4. In a separate pan, heat the olive oil over medium heat. Add the chopped onions and sauté until they become translucent. Stir in the minced garlic and cook for an additional minute.
5. Add the diced tomatoes, black beans, and corn kernels to the onion and garlic mixture. Season with ground cumin, chili powder, paprika, salt, and pepper. Cook for about 5 minutes, allowing the flavors to meld together.
6. Combine the cooked quinoa with the vegetable mixture, and stir well to incorporate all the ingredients.
7. Carefully stuff each bell pepper with the quinoa-vegetable mixture, pressing down gently to fill them completely. If desired, top each stuffed pepper with shredded cheddar cheese.
8. Place the stuffed peppers in the prepared baking dish and cover with aluminum foil.
9. Bake in the preheated oven for approximately 25-30 minutes or until the bell peppers are tender and the filling is heated through.
10. Remove the foil, and if you added cheese, let it melt and become golden brown (about 5 more minutes).
11. Remove from the oven and allow the stuffed peppers to cool slightly before serving.

Bon appétit and happy eating! Follow us on Facebook, Instagram or X (Twitter) for more helpful orthodontic tips from Dr. Douglas Barden and his team at his Whitefish Bay, WI office.