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STUFFED BELL PEPPER
18

STUFFED BELL PEPPER

NUTRITION
HEALTHY RECIPES
Jan 28, 2025

STUFFED BELL PEPPER

This Stuffed Bell Pepper is a nutritious, single-serving dish packed with protein and fibre and filled with cooked quinoa, black beans, and a touch of tomato paste. It is a balanced meal that combines the earthy flavour of quinoa with the mild sweetness of roasted bell pepper. These stuffed Bell Peppers are seasoned with a touch of salt and pepper. This simple recipe is vegan, gluten-free and ideal for a light lunch or dinner. The bell pepper serves as a natural edible bowl, baking to perfection while holding a delicious filling. This dish is easy to make, high in nutrients and perfect for portion control.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1 serving

CUISINE

Mexican

PREPARATION/TECHNIQUES

Bake, Quick & Easy

OCCASION/HOLIDAY

Anytime, Summer, Potluck, Picnic

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, High Fibre, Gluten-Free, Low Fat

DISH TYPE

Stuffed Pepper

INGREDIENTS

There are the following ingredients for Stuffed Bell Pepper:

  • ½ bell pepper, halved and cored
  • 30g cooked quinoa
  • 1 tbsp black beans
  • 1 tsp tomato paste
  • Salt and pepper, to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 80
  • Carbohydrates: 12g
  • Protein: 3g
  • Fat: 1g
  • Fibre: 4g
  • Sugar: 3g
  • Sodium: 15mg

PREPARATION

  • Preheat Oven: Preheat your oven to 200°C (400°F) for even roasting. Line a baking dish with parchment paper to prevent sticking.
  • Prepare Filling: In a small bowl, mix the cooked quinoa, black beans and tomato paste. Season with salt and pepper to taste, stirring until combined.
  • Stuff The Pepper: Place the bell pepper halves on the prepared baking dish and spoon the quinoa mixture evenly into each half, pressing down gently to pack the filling.
  • Bake: Place the baking dish in the preheated oven and bake for 20-25 minutes, or until the pepper is tender and the filling is heated through.
  • Serve: Allow the pepper to cool for a minute before serving. Enjoy as a main dish or pair with a side salad for a more substantial meal.

PREP TIME

5 minutes

COOKING TIME

20-25 minutes

TIPS

These are the tips for the preparation of Stuffed Bell Pepper:

  • Prevent Pepper From Tipping: Slice a thin layer off the bottom of the pepper if needed to help it sit upright on the baking dish.
  • Adjust Seasonings: Add a sprinkle of cumin or smoked paprika to the filling for an extra flavour boost.
  • Even Roasting: Cover the stuffed pepper with foil during the first half of baking to prevent the pepper edges from over-browning.

VARIATIONS

  • Add Cheese: Top with a sprinkle of shredded cheese or vegan cheese before baking for a melty topping.
  • Spicy Kick: Add a few diced jalapeño pieces or red pepper flakes to the filling for some heat.
  • Grain Swap: Substitute the quinoa with cooked brown rice, couscous, or bulgur for a different texture.
  • Herb Enhancement: Add chopped fresh herbs, such as cilantro or parsley, to the filling for added freshness and flavour.

PREPPING AND STORAGE

  • Fridge: Store any leftover stuffed pepper in an airtight container in the fridge for up to 2 days. Reheat in the microwave or oven until warm.
  • Freezer: Wrap the cooled stuffed pepper in foil and store in a freezer-safe bag for up to 1 month. Thaw in the fridge before reheating in the oven.

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