STUFFED BELL PEPPER WITH QUINOA AND BLACK BEANS
This Stuffed Bell Pepper With Quinoa And Black Beans is a nutritious and 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 Stuffed Bell Pepper With Quinoa And Black Beans is easy to make, high in nutrients and perfect for portion control.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
Mexican
PREPARATION/TECHNIQUES
Bake
OCCASION/HOLIDAY
Summer, Potluck, Picnic
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, High Fibre, Wheat / Gluten-Free, Low Fat
DISH TYPE
Main Course
INGREDIENTS
There are the following ingredients for Stuffed Bell Pepper With Quinoa And Black Beans:
- 60 grams | 2.12 ounces | ½ bell pepper
- 30 grams | 1.06 ounces | ¼ cup cooked quinoa
- 15 grams | 0.53 ounces | 1 tablespoon black beans
- 5 grams | 0.18 ounces | 1 teaspoon tomato paste
- 3 grams | 0.01 ounces | 1 pinch salt
- 3 grams | 0.01 ounces | 1 pinch black pepper
FULL NUTRITIONAL INFORMATION
- Calories: 198 kilocalories
- Fat: 4.9 grams
- Saturated Fat: 0.7 grams
- Carbohydrate: 32.2 grams
- Sugar: 4.5 grams
- Fibre: 5.8 grams
- Protein: 8.2 grams
- Sodium: 78 milligrams
- Calcium: 34 milligrams
- Iron: 1.5 milligrams
- Potassium: 317 milligrams
PREPARATION
- Preheat Oven: Preheat your oven to 200 degrees Celsius 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 to 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 it as a main dish or pair it with a side salad for a more substantial meal.
PREPARATION TIME
5 minutes
COOKING TIME
25 minutes
TIPS
These are the tips for the preparation of Stuffed Bell Pepper With Quinoa And Black Beans:
- 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 coriander or parsley, to the filling for added freshness and flavour.
PREPPING AND STORAGE
- Refrigerate: Store any leftover stuffed pepper in an airtight container in the refrigerator for up to 2 days. Reheat in the microwave or oven until warm.
- Freezer: Wrap the cooled stuffed pepper in foil and store it in a freezer-safe bag for up to 1 month. Thaw in the refrigerator before reheating in the oven.
