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VEGETABLE AND QUINOA STUFFED PEPPERS
14

VEGETABLE AND QUINOA STUFFED PEPPERS

NUTRITION
HEALTHY RECIPES
Feb 04, 2025

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.

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