Here's a delicious and nutritious vegetarian recipe for two people with approximately 500 calories per serving and a low glycemic index:

Quinoa Stuffed Bell Peppers

Ingredients:

2 large bell peppers (any color you prefer)

1/2 cup quinoa (uncooked)

1 cup vegetable broth

1 tablespoon olive oil

1/2 medium onion, diced

2 cloves garlic, minced

1/2 cup diced tomatoes (fresh or canned)

1/2 cup canned black beans, rinsed and drained

1/2 cup corn kernels (fresh or frozen)

1 teaspoon ground cumin

1 teaspoon paprika

Salt and pepper to taste

Fresh parsley or cilantro for garnish (optional)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds and membranes. Place the peppers in a baking dish, cut side up, and set aside.
3. Rinse the quinoa under cold water using a fine mesh strainer.
4. In a saucepan, bring the vegetable broth to a boil. Add the rinsed quinoa, cover, and simmer for about 15 minutes or until the quinoa is cooked and the liquid is absorbed. Remove from heat and fluff with a fork.
5. In a separate pan, heat the olive oil over medium heat. Add the diced onion and minced garlic, and sauté until softened and fragrant.
6. Add the diced tomatoes, black beans, corn kernels, ground cumin, paprika, salt, and pepper to the onion and garlic mixture. Stir well and cook for another 3-4 minutes.
7. Combine the cooked quinoa with the vegetable mixture and mix until evenly combined.
8. Stuff the bell peppers with the quinoa and vegetable mixture, pressing down gently to fill them completely.
9. Cover the baking dish with foil and bake in the preheated oven for 25-30 minutes or until the peppers are tender.
10. Remove from the oven and let them cool slightly before serving. Garnish with fresh parsley or cilantro if desired.

This Quinoa Stuffed Bell Peppers recipe is not only low in glycemic index due to the use of quinoa and vegetables but also provides a good balance of protein, fiber, and essential nutrients. Enjoy your healthy and flavorful meal!