Vegan Quinoa Stuffed Bell Peppers
Vegan Quinoa Stuffed Bell Peppers are a flavorful and nutritious plant-based dish. The combination of quinoa, black beans, corn, and spices creates a hearty filling that’s packed with protein and fiber. Baking the stuffed bell peppers brings out their natural sweetness and tender texture.
INGREDIENTS
- 4 large bell peppers (any color)
- 1 cup quinoa, rinsed and drained
- 2 cups vegetable broth or water
- 1 tablespoon olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 cup diced tomatoes (canned or fresh)
- 1 cup cooked black beans (canned or cooked from dry)
- 1 cup corn kernels (fresh, frozen, or canned)
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- Salt and pepper to taste
- Fresh cilantro or parsley, chopped (for garnish)
INSTRUCTIONS
Preheat the oven to 375°F (190°C).
Cut the tops off the bell peppers and remove the seeds and membranes. Set aside.
In a medium saucepan, bring the vegetable broth (or water) to a boil. Add the quinoa, reduce the heat to low, cover, and let it simmer for about 15-20 minutes, or until the quinoa is cooked and the liquid is absorbed.
In a separate skillet, heat the olive oil over medium heat. Add the diced onion and sauté for about 3-4 minutes, until softened.
Add the minced garlic, diced tomatoes, cooked black beans, and corn kernels to the skillet. Stir in the ground cumin, chili powder, salt, and pepper. Cook for another 3-4 minutes to combine the flavors.
Add the cooked quinoa to the skillet with the vegetable mixture. Stir well to combine all the ingredients.
Taste and adjust the seasonings if needed.
Place the bell peppers in a baking dish, standing upright.
Carefully spoon the quinoa and vegetable mixture into the bell peppers, pressing gently to pack the filling.
Place the tops back on the bell peppers.
Cover the baking dish with aluminum foil and bake in the preheated oven for about 25-30 minutes, or until the bell peppers are tender.
Remove from the oven and let them cool slightly before serving.
Serve:
- Serve the Vegan Quinoa Stuffed Bell Peppers with a sprinkle of chopped cilantro or parsley on top.
TIPS
You can customize the filling by adding other vegetables, like zucchini, carrots, or spinach.
Feel free to top the stuffed bell peppers with dairy-free cheese shreds before baking for added flavor.
NUTRITION VALUE
- Calories: Approximately 300-350 kcal per stuffed bell pepper (varies based on portion size and ingredients)
- Carbohydrates: Around 50-55g per stuffed bell pepper
- Protein: About 10-12g per stuffed bell pepper (quinoa and black beans contribute to the protein content)
- Dietary Fiber: About 10-12g per stuffed bell pepper (quinoa, black beans, and vegetables contribute to the fiber content)
- Healthy fats from olive oil and plant-based ingredients
- Vitamins and minerals from a variety of vegetables and quinoa
