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Vegan Stuffed Bell Peppers with Quinoa

Vegan Stuffed Bell Peppers with Quinoa

Vegan Stuffed Bell Peppers with Quinoa

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Vegan Stuffed Bell Peppers with Quinoa are a wholesome and colorful plant-based meal that combines tender bell peppers filled with a flavorful mixture of quinoa, black beans, diced tomatoes, corn, and spices. This dish is both visually appealing and satisfying to the palate, making it a delightful option for lunch or dinner.

INGREDIENTS

  • 4 large bell peppers, any color
  • 1 cup quinoa, rinsed and drained
  • 2 cups vegetable broth or water
  • 1 tablespoon olive oil
  • 1 onion, finely chopped
  • 2 cloves garlic, minced
  • 1 can (15 ounces) black beans, drained and rinsed
  • 1 can (14.5 ounces) diced tomatoes, drained
  • 1 cup corn kernels (fresh, frozen, or canned)
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • Salt and black pepper to taste
  • 1 cup vegan cheese, shredded (optional)
  • Fresh cilantro or parsley for garnish (optional)

INSTRUCTIONS

Prepare the Bell Peppers:

  • Preheat your oven to 375°F (190°C).

  • Cut the tops off the bell peppers and remove the seeds and membranes. Rinse them under cold water and set them aside.

2. Cook the Quinoa:

  • In a medium saucepan, bring the vegetable broth or water to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for about 15-20 minutes, or until the quinoa is tender and has absorbed the liquid. Remove from heat and fluff the quinoa with a fork.

3. Sauté the Onion and Garlic:

  • In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for about 3-4 minutes, or until it becomes translucent.

  • Stir in the minced garlic and cook for another 1-2 minutes until fragrant.

4. Combine the Filling:

  • Add the cooked quinoa, black beans, diced tomatoes, corn kernels, ground cumin, and chili powder to the skillet with the sautéed onion and garlic. Season with salt and black pepper to taste. Stir well to combine all the ingredients.

5. Stuff the Bell Peppers:

  • Carefully stuff each bell pepper with the quinoa and vegetable mixture, pressing it down gently to pack it in. You may need to cut a small slice from the bottom of the peppers to help them stand upright in the baking dish.

6. Bake:

  • Place the stuffed bell peppers in a baking dish. If desired, sprinkle vegan cheese on top of each pepper.

  • Cover the dish with aluminum foil and bake in the preheated oven for about 25-30 minutes, or until the bell peppers are tender.

  • Remove the foil and bake for an additional 5-10 minutes, or until the cheese (if used) is melted and slightly golden.

7. Garnish and Serve:

  • Garnish the vegan stuffed bell peppers with fresh cilantro or parsley, if desired

TIPS

  • Feel free to customize the filling with your favorite vegetables, such as diced zucchini, chopped spinach, or grated carrots.

  • You can use any variety of bell peppers you prefer, whether green, red, yellow, or orange.

  • If you’re not vegan, you can use regular cheese for a non-vegan version of this dish.

  • Leftover stuffed bell peppers can be refrigerated and reheated for a quick and convenient meal.

NUTRITION VALUE

  • Calories: Approximately 300-350
  • Carbohydrates: 55-60g
  • Protein: 11-13g
  • Fat: 5-7g
  • Fiber: 10-12g
  • Sugar: 6-8g

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