Quinoa stuffed bell peppers are a colorful and nutrient-dense dish that combines fluffy quinoa, fresh vegetables, and aromatic spices, all encased in sweet bell peppers. This recipe is naturally gluten-free, vegetarian-friendly, and can be easily customized for vegan, dairy-free, or protein-packed versions. Whether you’re hosting a dinner party or meal prepping for the week, these stuffed peppers are guaranteed to impress.
Ingredients
For the Stuffing:
- 1 cup quinoa, rinsed
- 2 cups vegetable broth (or water)
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 cup canned black beans, drained and rinsed
- 1 cup corn kernels (fresh, frozen, or canned)
- 1 cup diced tomatoes (fresh or canned)
- 1 teaspoon chili powder
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ cup shredded cheese (optional, use vegan cheese if preferred)
For the Bell Peppers:
- 6 large bell peppers (any color)
- 1 tablespoon olive oil
- ½ cup shredded cheese for topping (optional)
Kitchen Equipment
- Medium saucepan with lid
- Large skillet or sauté pan
- Sharp knife and cutting board
- Baking dish (9×13 inch works well)
- Aluminum foil
- Mixing bowl
- Measuring cups and spoons
Preparation Steps
- Prepare the Quinoa:
Rinse the quinoa under cold water using a fine mesh strainer. In a medium saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is tender and the liquid is absorbed. Fluff with a fork and set aside. - Preheat the Oven:
Preheat your oven to 375°F (190°C). Grease a baking dish with olive oil or non-stick spray. - Prepare the Bell Peppers:
- Slice the tops off the bell peppers and remove seeds and membranes.
- Lightly drizzle the inside of each pepper with olive oil and place them upright in the prepared baking dish.
- Sauté the Vegetables:
Heat olive oil in a large skillet over medium heat. Add diced onion and garlic, cooking until fragrant and softened, about 3-4 minutes. Stir in the black beans, corn, and diced tomatoes. Season with chili powder, cumin, smoked paprika, salt, and pepper. - Mix the Stuffing:
In a mixing bowl, combine the cooked quinoa with the sautéed vegetable mixture. Stir in shredded cheese if desired.
Cooking Instructions
- Stuff the Peppers:
Generously fill each prepared bell pepper with the quinoa mixture. Press down gently to ensure even filling. - Bake the Peppers:
Cover the baking dish with aluminum foil and bake in the preheated oven for 25 minutes. - Add Cheese and Broil:
Remove the foil and sprinkle the tops of the stuffed peppers with additional shredded cheese if using. Return the dish to the oven and broil for 5-7 minutes until the cheese is melted and slightly golden.
Tips for Perfect Stuffed Peppers
- Choosing Peppers: Select bell peppers with flat bottoms so they stand upright easily.
- Pre-Cook Peppers: For softer peppers, parboil them for 3-5 minutes before stuffing.
- Quinoa Ratio: Use 2 parts liquid to 1 part quinoa for perfectly cooked grains.
Variations and Substitutions
- Protein Boost: Add cooked ground turkey, chicken, or plant-based crumbles to the stuffing.
- Vegan Option: Skip the cheese or use a plant-based alternative.
- Spicy Twist: Add diced jalapeños or a pinch of cayenne pepper for extra heat.
- Grains: Substitute quinoa with rice, bulgur, or farro for a different texture.
Serving Suggestions
Serve your quinoa stuffed bell peppers with:
- A fresh green salad with a zesty vinaigrette.
- Garlic bread or dinner rolls for a hearty meal.
- A dollop of plain Greek yogurt or sour cream for added creaminess.
Storage and Reheating
- Refrigeration: Store leftover stuffed peppers in an airtight container for up to 4 days.
- Freezing: Individually wrap each stuffed pepper in plastic wrap, then place them in a freezer-safe container for up to 3 months.
- Reheating: Warm refrigerated peppers in a 350°F (175°C) oven for 15-20 minutes or microwave until heated through.
Enjoy this versatile and satisfying recipe for quinoa stuffed bell peppers! Whether you’re feeding a crowd or treating yourself, this dish is sure to become a household favorite.
Quinoa Stuffed Bell Peppers Recipe
Description
These Quinoa Stuffed Bell Peppers are a colorful, nutrient-packed dish inspired by Mediterranean flavors. Bursting with a hearty quinoa filling infused with aromatic spices, fresh vegetables, and creamy feta, they’re as delicious as they are beautiful. Perfect for a weeknight dinner or a party centerpiece, this recipe is a healthy twist on a classic comfort food.
Ingredients
For the Bell Peppers:
For the Quinoa Filling:
For Topping:
Instructions
Prepare the Bell Peppers
Wash and hollow out the bell peppers by removing the tops and seeds. Place them upright in a baking dish.
Cook the Quinoa
In a medium saucepan, combine quinoa and water (or vegetable broth). Bring to a boil, then reduce the heat, cover, and simmer for 15 minutes until the quinoa is tender and the water is absorbed. Fluff with a fork.
Sauté the Vegetables
Heat olive oil in a skillet over medium heat. Add onion and garlic, sautéing until fragrant. Stir in zucchini and cook until softened. Add cherry tomatoes, chickpeas, and spices (paprika, oregano, salt, and pepper), mixing well. Cook for 5 minutes.
Combine Filling Ingredients
In a large bowl, mix the cooked quinoa, sautéed vegetables, feta cheese, and parsley. Adjust seasoning as needed.
Stuff the Bell Peppers
Fill each bell pepper generously with the quinoa mixture, pressing it down slightly. Top with shredded mozzarella cheese.
Bake the Bell Peppers
Preheat your oven to 190°C (375°F). Cover the baking dish with aluminum foil and bake for 25 minutes. Remove the foil and bake for another 10 minutes until the cheese is golden and bubbly.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 449.65kcal
- % Daily Value *
- Total Fat 19.43g30%
- Saturated Fat 8.57g43%
- Cholesterol 45.59mg16%
- Sodium 530.94mg23%
- Potassium 1001.34mg29%
- Total Carbohydrate 51.5g18%
- Dietary Fiber 9.96g40%
- Sugars 11.91g
- Protein 20.73g42%
- Vitamin A 402.9 IU
- Vitamin C 232.76 mg
- Calcium 356.92 mg
- Iron 4.29 mg
- Vitamin D 0.23 IU
- Vitamin E 4.84 IU
- Vitamin K 82.99 mcg
- Thiamin 0.35 mg
- Riboflavin 0.61 mg
- Niacin 3.23 mg
- Vitamin B6 0.99 mg
- Folate 228.3 mcg
- Vitamin B12 0.55 mcg
- Phosphorus 512.93 mg
- Magnesium 145.43 mg
- Zinc 3.76 mg
* Nutrition information is provided as a courtesy and is an estimate based on available ingredients and serving sizes. Variations in ingredients and portion sizes may affect the actual values. Always consult a nutritionist or healthcare provider for specific dietary advice.
Note
- For a vegan option, omit the feta and mozzarella cheese and replace them with a vegan alternative or nutritional yeast.
- These stuffed peppers can be stored in the refrigerator for up to 3 days or frozen for up to a month.
- Experiment with different spices or add nuts like pine nuts for extra texture.
