Why We Should Use More Quinoa in Recipes Part 4: Vitamin B6

"Vitamin B6, also known as pyridoxine, is an essential vitamin to aid in the formation of healthy red blood cells and supports more vital bodily functions than any other vitamin." I thought it best to begin this post with a quote from our source of information at vitamins-supplements.org. Just another reason to sing the praises of quinoa.

Each cup of quinoa contains 0.223 mg, or 11% of the recommended daily dose for a 2000 calorie diet, of B6. Look at this additional information on this vitamin: "Pyridoxine (B6) is required for the balancing of hormonal changes in women as well as assisting the immune system and the growth of new cells. It is also used in the processing and metabolism of proteins, fats and carbohydrates, while assisting with controlling your mood as well as your behavior."

Armed with this information, lets consider another quinoa recipe today from The Houston Chronicle:

STUFFED RED PEPPERS WITH QUINOA, PROVOLONE AND WALNUTS

Prep time: 35 minutes

Total time: 1 hour, 50 minutes

Walnuts and nutty-tasting quinoa are the stars in this vegetarian main dish. Choose short, squat bell peppers that will stand upright easily.

• 4 red bell peppers
• 1 tablespoon olive oil
• 1 medium onion, finely chopped
• 2 garlic cloves, minced
• 1 teaspoon ground coriander
• Coarse salt and freshly ground black pepper
• 1 cup quinoa, rinsed
• 1/2 cup fresh parsley leaves, coarsely chopped
• 1/3 cup walnuts, coarsely chopped
• 1 cup coarsely grated aged provolone (4 ounces), divided

Preheat the oven to 450 degrees, with rack in the upper third. Slice a very thin layer from the base of each pepper so they sit upright. Slice off the tops, just below the stems; remove the ribs and seeds. Discard stems; chop tops.

In a medium saucepan, heat the oil over medium heat. Add the onion, garlic, coriander and chopped tops; season with salt and pepper. Cook, stirring occasionally, until onion has softened, 4 to 5 minutes.

Add quinoa and cook 1 minute. Add 1 cup water and bring to a boil. Reduce to a simmer, cover and cook until water has been absorbed and quinoa is tender, about 12 minutes. Remove from heat and stir in parsley, walnuts and 3/4 cup provolone; season with salt and pepper.

Stuff peppers with quinoa mixture; place in a 2-quart baking dish. Cover with aluminum foil and bake until peppers are tender, about 1 hour. Uncover, and top with remaining 1/4 cup provolone; bake until cheese melts, 10 to 15 minutes more.

Makes 4 servings, each 390 calories, 19.3 grams fat (6.2 grams saturated), 15.8 grams protein, 41.8 grams carbohydrates and 6.4 grams fiber.

A great book to read on this subject is The Art of Cooking With Quinoa: A Complete Vegetable Protein.

Enjoy, and have a great day!