STUFFED BELL PEPPER WITH QUINOA AND VEGGIES

STUFFED BELL PEPPER WITH QUINOA AND VEGGIES

Stuffed Bell Pepper with Quinoa and Veggies is a deliciously simple yet satisfying dish that celebrates wholesome and plant-based ingredients. A halved bell pepper becomes the vibrant vessel for a flavourful filling of cooked quinoa, diced tomatoes and fresh spinach, all lightly sautéed with olive oil. This dish is ideal for those seeking a light meal that doesn’t skimp on nutrition and bakes until tender. It offers a complete profile of plant-based protein, fibre and essential vitamins while remaining low in calories. It is naturally gluten-free and vegetarian, so it suits a variety of dietary preferences and can easily be doubled or customised. Its appealing presentation and minimal prep make it great for meal prepping, casual lunches or weeknight dinners. Whether served as a main or a hearty side dish, this recipe delivers a taste, texture and nutritional value with every bite.

RECIPE CATEGORY

Lunch

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

Bake

OCCASION/HOLIDAY

Casual Dinner

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegetarian

DISH TYPE

Casserole / Gratin

INGREDIENTS

Here is a list of ingredients for Stuffed Bell Pepper with Quinoa and Veggies:

• ½ bell pepper, halved

• ¼ cup cooked quinoa

• 1 tablespoon diced tomatoes

• 1 tablespoon chopped spinach

• ½ teaspoon olive oil

FULL NUTRITIONAL INFORMATION

• Calories: 93.7 kcal

• Carbohydrates: 14 g

• Protein: 2.8 g

• Fat: 3.4 g

• Saturated Fat: 0.5 g

• Fibre: 2.9 g

• Sugar: 3.3 g

• Sodium: 24.4 mg

• Potassium: 244.2 mg

• Calcium: 18.9 mg

• Iron: 1.1 mg

PREPARATION

These steps are followed for the preparation of Stuffed Bell Pepper with Quinoa and Veggies:

• Preheat Oven: Set your oven to 190°C (375°F) and line a small baking dish with parchment or lightly grease it.

• Prep The Pepper: Slice the bell pepper in half lengthwise and remove seeds and membranes. Set aside.

• Sauté The Filling: In a small pan, heat olive oil over medium heat. Add diced tomatoes and chopped spinach, cooking for 1–2 minutes until just softened.

• Mix With Quinoa: Stir in the cooked quinoa and mix until well combined and warmed through. Remove from heat.

• Stuff The Pepper: Fill the halved bell pepper evenly with the quinoa and veggie mixture.

• Bake: Place the stuffed pepper in the prepared dish and bake for 15–18 minutes or until the pepper is tender and slightly blistered.

• Serve: Remove from oven and let cool for a minute before serving. Garnish with herbs or a squeeze of lemon, if desired.

PREP TIME

10 minutes

COOKING TIME

18 minutes

TIPS

Here are some helpful tips for Stuffed Bell Peppers with Quinoa and Veggies:

• Choose Firm Peppers: Use a bell pepper that can hold its shape during baking for better presentation.

• Pre-Cook Quinoa: Use leftover or batch-cooked quinoa to save time.

• Don’t Overfill: Leave a small gap at the top when stuffing to prevent spillage during baking.

• Add Seasoning: Lightly season the filling with salt, pepper, or herbs to enhance flavour.

• Line The Dish: Prevent sticking and make cleanup easier by lining the baking dish with parchment paper.

VARIATIONS

• Add Cheese: Top with shredded mozzarella or feta before baking for added richness.

• Boost Protein: Stir in black beans or chickpeas for extra protein.

• Spice It Up: Add a pinch of chilli flakes or paprika to the filling for a kick.

• Use Different Grains: Substitute quinoa with couscous, bulgur, or brown rice.

• Add Fresh Herbs: Mix in parsley, basil, or dill for added aroma and freshness.

PREPPING AND STORAGE

• Fridge Storage: Store leftovers in an airtight container for up to 3 days. Reheat in the oven or microwave until warmed through.

• Freezing Instructions: Cool completely, wrap tightly in foil, and freeze for up to 1 month. Thaw overnight in the fridge before reheating.

• Meal Prep Tip: Prepare the filling ahead of time and store it separately. Assemble and bake when ready to serve for best results.