Quinoa and Black Bean Stuffed Peppers

1 tablespoon oil, olive, extra-virgin, or canola or grapeseed oil
1 medium onion(s), diced
2 medium carrot(s), diced or grated
2 clove(s) garlic, minced
3/4 cup(s) quinoa, dry, (rinsed if directed on package)
3/4 teaspoon salt, Kosher
3 large pepper, bell, any color
1 can(s) beans, black, no-salt-added, (15 oz) drained and rinsed
1 can(s) tomato sauce, no added salt, (8 oz)
1 teaspoon chili powder
3/4 teaspoon cumin, ground
1/2 teaspoon paprika, smoked, (may substitute regular paprika)
1/2 teaspoon oregano, dried
2 tablespoon cilantro, fresh, chopped (optional)
3/4 cup(s) cheese, reduced-fat, shredded (optional)

METHOD:

Preheat the oven to 375°F. Line a rimmed baking sheet with aluminum foil.

Heat the olive oil in a 3-quart saucepan over medium heat. Add the onion and carrot and sauté until the vegetables have softened, about 8 minutes. Add the garlic and sauté for 2 minutes, stirring frequently. Add the quinoa, 1 1/2 cups water, and the salt. Bring the water to a boil, then reduce the heat to low, cover the saucepan, and simmer for 20 to 25 minutes, or until all of the liquid has been absorbed.

While the quinoa is cooking, prepare the peppers. Cut the peppers in half lengthwise, trim the stems, and scoop out all seeds and membranes. Arrange the peppers cut side-up on the baking sheet, and mist the peppers liberally with oil spray. Bake for 15 minutes to soften the peppers. Remove from oven.

Add the black beans, tomato sauce, chili powder, cumin, paprika, and oregano to the quinoa, and mix thoroughly. Stir in the cilantro, if using. Divide the quinoa mixture evenly between the six pepper halves and pat the filling down to pack it into the pepper cups. Bake the stuffed peppers for 25 minutes. Top the peppers with the cheese during the last 5 minutes of baking if desired.