VEGETABLE AND QUINOA STUFFED PEPPERS
Vegetable and Quinoa Stuffed Peppers are a wholesome, satisfying meal filled with vibrant flavours and rich nutrients. This recipe features tender bell peppers stuffed with a hearty mix of quinoa, zucchini, onions and simple seasonings, creating a dish that is both healthy and delicious. The combination of quinoa and fresh vegetables provides a perfect balance of protein, fibre and essential vitamins. Ideal for lunch, dinner or meal prep, these stuffed peppers are naturally gluten-free and vegetarian. The roasting process enhances the sweetness of the bell peppers while allowing the quinoa filling to absorb all the delicious flavours. Whether served as a main course or a side dish, this dish is a fantastic way to enjoy a nutrient-dense meal with minimal effort. Pair it with a fresh salad or yoghurt dressing for an even more refreshing touch.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
Mediterranean, Middle Eastern
PREPARATION/TECHNIQUES
Bake, Roast
OCCASION/HOLIDAY
Weeknight Dinner, Meal Prep, Fall, Light Lunch, Family Gathering
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Fibre, Vegetarian, Gluten-Free, Quick & Easy
DISH TYPE
Stuffed Vegetables, Baked Dish
INGREDIENTS
The following are the ingredients we need to prepare the vegetable and quinoa stuffed peppers.
- 1 bell pepper, halved
- 50g cooked quinoa
- ¼ onion, chopped
- ¼ zucchini, diced
- 1 tsp olive oil
- Salt & pepper, to taste
FULL NUTRITIONAL INFORMATION (PER SERVING)
- Calories: 180
- Protein: 6g
- Carbohydrates: 28g
- Fibre: 6g
- Fat: 5g
- Saturated Fat:7g
- Sodium: 180mg
- Sugar: 5g
PREPARATION
Here is a step-by-step guide to preparing the vegetable and quinoa stuffed peppers.
- Preheat The Oven: Set to 200°C (400°F) and line a baking tray with parchment paper.
- Prepare The Bell Pepper: Cut the bell pepper in half and remove the seeds. Place the halves on the baking tray and cut them side up.
- Sauté The Vegetables: Heat olive oil in a pan over medium heat. Add the chopped onion and diced zucchini and cook for 3-4 minutes until softened.
- Mix The Filling: In a bowl, combine the cooked quinoa with the sautéed vegetables. Season with salt and pepper to taste.
- Stuff The Peppers: Spoon the quinoa mixture into each bell pepper half, pressing it down gently to fill evenly.
- Bake The Peppers: Place in the oven and bake for 20-25 minutes until the peppers are tender.
- Serve Warm: Enjoy as a standalone dish or pair with a side of greens or yoghurt dressing.
PREP TIME
5 minutes
COOKING TIME
25 minutes
TIPS
Here are some helpful tips for you when making this vegetable and quinoa stuffed peppers.
- Choose Firm Bell Peppers: They hold their shape better after baking.
- Cook Quinoa In Vegetable Broth: This enhances the overall flavour of the stuffing.
- Pre-Roast The Peppers: If you prefer softer peppers, roast them for 5-7 minutes before adding the filling.
- Make It Heartier: Adding black beans or chickpeas increases protein and texture.
- Add A Cheesy Finish: Sprinkle feta or parmesan over the top before baking for extra flavour.
VARIATIONS
- Spicy Kick: Add a pinch of red pepper flakes or diced jalapeños for heat.
- Protein Boost: Mix in cooked lentils or tofu for more plant-based protein.
- Mediterranean Flavour: Stir in sun-dried tomatoes, olives or fresh parsley.
- Extra Crunch: Top with toasted pine nuts or sunflower seeds for added texture.
- Saucy Version: Drizzle with a garlic yoghurt sauce or tahini dressing before serving.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container for up to 3 days. Reheat in the oven or microwave before serving.
- Freezing: Stuffed peppers can be frozen before or after baking. Wrap tightly and store for up to 2 months. Thaw overnight in the fridge before reheating.
- Meal Prep Tip: Prepare a batch in advance and store portions for easy, healthy meals throughout the week.