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.