Use your handy muffin tin to make a bunch of (healthy) shepherd’s pies that’ll last you days.
Republished with permission from Page Street Publishing from Nourishing Superbowl Foods by Lindsay Cotter.
These gluten free Deconstructed Stuffed Bell Pepper Bowls are family friendly, easy to make, easy to clean up and easy to devour! The combo of lean beef and bell peppers make for one iron-boosting and antioxidant-rich bowl. Dairy free friendly and option for vegetarians included!
Prep Time: 10 minutes. Cook Time: 10 minutes. Yield: 4-5 servings. Category: main meal.
For the beef or turkey (see notes for vegetarian option):
- 1 tsp olive oil
- 1 lb (455 g) lean ground beef or turkey
- 2 tsp (7 g) minced garlic
- 1 cup (150 g) chopped onion
- 1 cup (150 g) chopped bell pepper
- ½ to 1 tsp red pepper flakes or Italian seasoning
- Fine sea salt or kosher salt, to taste Pepper, to taste
- 8 oz (230 g) tomato sauce or BBQ sauce
- 2 tsp (10 ml) gluten-free Worcestershire sauce or tamari
For the bowls:
- 3 cups (485 g) cooked quinoa
- 3 cups (540 g) lightly steamed spinach
- 1 bell pepper, sliced thin
- Handful of fresh torn cilantro
- 1 green onion, chopped
- Handful of sliced cherry tomato
- OPTIONAL yogurt cheese or sour cream, for topping
- Red pepper flakes,
- Hot sauce or Tabasco, optional, for topping
- Lemon slices, for garnish
- To make the meat, heat the oil in a large skillet over medium heat. Add the ground meat and cook until no longer pink, about xx minutes. Drain off any extra fat.
- Add the garlic and onion, cooking for 2-3 minutes until fragrant. Add the chopped bell pepper, red pepper flakes, salt and pepper, cooking for 5 minutes. Add the tomato sauce (or BBQ sauce) and Worcestershire sauce, and cook until bubbly, about 5 more minutes.
- For the bowl, spoon the quinoa into a large bowl, followed by the spinach. Add in the ground meat mixture, and top with the sliced bell pepper, cilantro, green onion and cherry tomatoes.
- Season with salt and pepper to taste.
- Toppings: Optional sour cream or yogurt cheese and red pepper flakes, if desired, and garnish with sliced lemon.
For Vegetarian Option:
Omit beef and replace with ground tempeh or cooked beans (black beans, chickpeas, or pinto beans work best).
- Calories: 330-350
- Sugar: 6
- Sodium: 500
- Fat: 7
- Saturated Fat: 2
- Trans Fat: 0
- Carbohydrates: 35-38
- Fiber: 6-7
- Protein: 31
- Cholesterol: 60