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​Vibrant Delights: Seared Salmon with Citrus Quinoa Salad and Stuffed Bell Peppers with Quinoa and Black Beans

Seared Salmon with citrus quinoa salad and stuffed bell peppers with quinoa and black beans

Stuffed Bell Peppers with Quinoa and Black Beans

stuffed bell peppers with quinoa and black beans

Ingredients:

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4 bell peppers (any color)
1 cup cooked quinoa
1 cup black beans, rinsed and drained
1 small onion, finely chopped
2 cloves garlic, minced
1 teaspoon cumin
1 teaspoon paprika
1/2 teaspoon chili powder
1/2 cup shredded cheddar cheese (optional)
Fresh cilantro, chopped, for garnish
Salt and pepper to taste


Nutritional Values (per stuffed pepper):

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Calories: Approximately 250 calories
Protein: 10g
Fat: 5g
Carbohydrates: 40g
Fiber: 10g


Instructions:

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  • Preheat your oven to 375°F (190°C). Line a baking dish with parchment paper or lightly grease it.

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  • Cut the tops off the bell peppers and remove the seeds and membranes. Rinse them under cold water.

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  • In a skillet, heat a little olive oil over medium heat. Add the onion and garlic and sauté until softened and fragrant.

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  • Add the cooked quinoa, black beans, cumin, paprika, and chili powder to the skillet. Stir well to combine all the ingredients. Cook for another 2-3 minutes to heat everything through. Season with salt and pepper to taste.

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  • Stuff the bell peppers with the quinoa and black bean mixture, pressing it down gently. If desired, sprinkle a little shredded cheddar cheese on top of each stuffed pepper.

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  • Place the stuffed peppers in the prepared baking dish and bake for about 25-30 minutes until the peppers are tender and the filling is heated through.

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  • Remove the peppers from the oven and let them cool for a few minutes. Garnish with freshly chopped cilantro.

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  • Serve the stuffed bell peppers as a delightful and healthy appetizer before your main course. Enjoy!

Seared Salmon with Citrus Quinoa Salad

Seared Salmon with Citrus Quinoa Salad

Ingredients:

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2 salmon fillets (about 6 ounces each)
1 cup quinoa
2 cups water
1 grapefruit
1 orange
1 avocado
1 cucumber
1 small red onion
1 tablespoon fresh dill, chopped
1 tablespoon fresh mint, chopped
2 tablespoons extra-virgin olive oil
Salt and pepper to taste


Nutritional Values (per serving):

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Calories: Approximately 450 calories
Protein: 30g
Fat: 20g
Carbohydrates: 38g
Fiber: 8g


Instructions:

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  • Start by cooking the quinoa. Rinse the quinoa under cold water, then add it to a saucepan with 2 cups of water. Bring to a boil, then reduce the heat, cover, and simmer for about 15 minutes or until the quinoa is tender and the water is absorbed. Set aside to cool.

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  • While the quinoa is cooking, prepare the citrus fruits. Segment the grapefruit and orange, removing the skin and pith. Cut the segments into smaller pieces and place them in a large bowl.

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  • Dice the avocado, cucumber, and red onion into small pieces. Add them to the bowl with the citrus fruits.

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  • Add the cooled quinoa to the bowl and gently toss all the ingredients together.

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  • In a separate bowl, combine the chopped dill, mint, olive oil, salt, and pepper. Whisk together to make a dressing.

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  • Drizzle the dressing over the quinoa salad and toss gently to coat all the ingredients. Adjust the seasoning if needed.

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  • Season the salmon fillets with salt and pepper. Heat a non-stick skillet over medium-high heat and add a small amount of oil. Place the salmon fillets in the skillet, skin side down, and cook for about 4-5 minutes until the skin is crispy. Flip the fillets and cook for an additional 2-3 minutes until the salmon is cooked through but still moist.

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  • Serve the seared salmon over a bed of the citrus quinoa salad and garnish with a sprig of fresh dill or mint.

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Enjoy your delicious and healthy meal!

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