Peppurito

Of the top five nutrition related questions that I am asked, how to get more fiber usually tops the list. I've discussed fiber in the past here, but when a good friend asked for some meal plans and recipes, I decided to revamp a classic dish. I merged chili rellenos and stuffed peppers and upped the anti-oxidant quota by adding immune boosting turmeric to this fiber rich meal.  

For this dish, I started with dried black turtle beans. You can certainly substitute canned if you are short on time, yet the total nutrient and flavor profile of utilizing dried beans is greatly heightened. Additionally, the amount of control over taste and texture is optimized, not to mention reducing the dish’s overall cost. I mixed the quinoa with lacinato kale, but any variety of kale would work too.

I choose poblano peppers here, mainly because of the texture and slight spice of the flesh. If you prefer less of a kick, a green bell pepper would be just fine, I actually tried the recipe with both.

Roasted Poblano Peppers Stuffed with Turmeric Quinoa and Black Turtle Beans

Serves 2

The bean recipe provided makes a good amount extra, but if your going the additional step to cook them, might as well make enough to have on hand for salads and such for later in the week.

Black Beans

1 pound black turtle beans, rinsed and picked over

2 quarts water

1 tablespoon olive oil

1 tablespoon turmeric

1/2 tablespoon cumin

1 onion chopped

6 garlic cloves minced

2 bay leaves

Sea salt

Soak the beans for a least 6 hours.

Heat the oil in a large pot.

Add the spices and toast for a minute or until fragrant.

Add onion and sauté until softened, 3 minutes.

Add half the garlic and sauté another minute.

Pour in the beans with the soaking liquid. If the liquid does not cover the beans by an inch, add additional water and bay leaf. Simmer for an hour. Skim off any foam that covers the surface. Add the rest of the garlic, and a pinch of salt, and continue cooking the beans until soften and the desired texture is achieved, about another hour. Once the texture is satisfactory, taste and add additional seasoning if needed.

Turmeric Kale Quinoa

1 1/2 tablespoon olive oil

1 bunch kale, veins removed and leaves ribboned  

1 yellow onion chopped

1 tbsp turmeric

1/2 cup quinoa

1 cup water or vegetable stock

In a sauté pan heat 1/2 tbsp of oil. Add the kale and cook until just wilted. Set aside. Add another 1/2 tbsp of oil, add the onions, and cook until almost caramelized, about 15 minutes. Onions caramelize when the stirring/sautéing is minimized. While the onions cook, add the rest of the oil into a small pot over medium heat. Add the turmeric and sauté one minute. Add the quinoa and toast for 2-3 minutes. Pour in the cooking liquid, bring to a boil, and allow to simmer for 10 minutes or until all the liquid is absorbed and the spiral in the center of the grain is visible. Remove from heat, add a pinch of salt and pepper, fluff with a fork, and combine with onions and kale.

Stuffed Peppers

2 poblano peppers

Crumbled cotija cheese

Chopped chives

Cubed avocado

Preheat oven to 350

Slice off the tops of the peppers (reserve) and make an incision down the center, only if using poblanos. Remove the seeds and the ribs. Fill the cavity with quinoa and beans. Top with 1/2 tbsp crumbled cotija cheese and repeat with the other pepper. Wrap in parchment paper and then foil and roast for about an hour.  The peppers should be tender but still have a slight bite and the cheese should be melted. Garnish with chives, avocado and hot sauce.

Since I now work in a hospital setting, I am continually trying to boost my immune system with plenty of antioxidant rich fruits and veggies as well as potent spices. Turmeric is one of those powerhouse spices that offer added benefits aside from flavor. For this dish, I added turmeric to two components, the beans and the quinoa, to pack in flavor and an antioxidant punch. Turmeric’s potency stems from curcumin, which can be attributed to the spice’s vibrant color.

Studies have shown that turmeric may:

·      Act as an anti-oxidant, anti-inflammatory, antiviral, anti-carcinogenic,

·      and antibacterial agent

·      Relieve pain from arthritis

·      Reduce the occurrence of Alzheimer’s

·      Inhibit the growth of skin cancer

Another great reason to spice things up a bit and diversify your diet!

Happy Friday! Wishing you an anti-oxidant filled weekend. 

Sources

Title credit KME