Quinoa and Black Bean Stuffed Peppers
The recipe begins with preparing the bell peppers by removing their tops and seeds. The quinoa is cooked in vegetable broth until tender and fluffy. Meanwhile, a savory filling is created by sautéing onions, garlic, and diced bell pepper with a blend of aromatic spices like ground cumin and chili powder. Black beans, corn, and diced tomatoes join the party to add texture and flavor.
INGREDIENTS
- 4 large bell peppers, any color
- 1 cup quinoa, rinsed and drained
- 2 cups vegetable broth or water
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup corn kernels (fresh, frozen, or canned)
- 1 cup diced tomatoes (canned or fresh)
- 1 cup diced red onion
- 1 cup diced bell pepper (from tops of the peppers)
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- Salt and black pepper to taste
- 1 cup vegan shredded cheese (optional)
- Fresh cilantro or parsley, chopped, for garnish (optional)
- Avocado slices, for garnish (optional)
INSTRUCTIONS
Prepare the Bell Peppers:
Cut the tops off the bell peppers and remove the seeds and membranes from inside. Save the tops for later.
If the peppers don’t stand upright, you can slice a small portion from the bottom to create a flat base.
Cook the Quinoa:
- In a medium saucepan, combine the rinsed quinoa and vegetable broth or water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is cooked and the liquid is absorbed.
Prepare the Filling:
In a large skillet, heat a bit of oil over medium heat. Add the diced onion and minced garlic and sauté for 2-3 minutes until they become translucent.
Stir in the diced bell pepper (from the tops), ground cumin, chili powder, salt, and black pepper. Cook for another 3-5 minutes until the bell pepper is tender.
Add the cooked quinoa, black beans, corn, and diced tomatoes to the skillet. Mix everything together and cook for an additional 5 minutes to heat the mixture thoroughly.
Stuff the Peppers:
Preheat your oven to 375°F (190°C).
Stuff each bell pepper with the quinoa and black bean mixture, pressing it down gently to pack the filling.
If using vegan shredded cheese, sprinkle it on top of each stuffed pepper.
Bake the Stuffed Peppers:
Place the stuffed peppers in a baking dish. Add a small amount of water (about 1/4 inch deep) to the bottom of the dish to create steam.
Cover the dish with aluminum foil and bake for about 30-35 minutes or until the peppers are tender.
Serve Quinoa and Black Bean Stuffed Peppers:
Garnish with fresh cilantro or parsley and avocado slices if desired.
Serve the stuffed peppers hot as a hearty and flavorful vegan meal.
TIPS
- You can add extra spices or hot sauce to the filling mixture if you prefer a spicier dish.
- Feel free to customize the filling with your favorite vegetables or herbs.
- Leftover stuffed peppers can be refrigerated and reheated for another meal.
NUTRITION VALUE
- Calories: 300-350 (approximate values)
- Carbohydrates: 60-70g
- Protein: 10-12g
- Fat: 2-4g
- Fiber: 10-12g
