Here’s a high-protein recipe for Quinoa Stuffed Bell Peppers that’s both delicious and nutritious. This meal is perfect for a balanced diet, offering a hearty mix of protein, fibre, and vegetables. Whether you’re looking for a plant-based option or a protein-packed meal, this recipe is easy to prepare, versatile, and full of flavour. Let’s dive into the details!
Why Quinoa Stuffed Bell Peppers?
Stuffed bell peppers are a classic dish, but by using quinoa as the main ingredient, you boost the protein content and add a fluffy texture that complements the peppers. Quinoa is a complete protein, containing all nine essential amino acids, which makes it an excellent alternative to meat or grains. Combined with vegetables, beans, and cheese, this dish offers a satisfying, nutrient-rich option that works as a main course or a side.
Key Benefits of This Dish
- High in Protein: Quinoa is a protein powerhouse, especially for plant-based diets. Adding black beans or ground turkey (if non-vegetarian) increases the protein content even more.
- Rich in Fibre: Both quinoa and bell peppers are high in fibre, promoting digestive health and keeping you full for longer.
- Nutrient-Dense: This dish is loaded with vitamins and minerals like vitamin C from the peppers, magnesium, iron, and antioxidants from quinoa and veggies.
- Customisable: You can easily adjust the ingredients to suit your dietary preferences or what you have on hand—perfect for using up pantry staples.
Tips for Customising Your Quinoa Stuffed Bell Peppers
- Make It Meaty: If you prefer a non-vegetarian option, you can add ground turkey, beef, or chicken to the quinoa mixture. Simply brown the meat with the onions and garlic before adding the other ingredients.
- Vegan Version: Use dairy-free cheese or skip the cheese entirely to make this dish vegan. The quinoa and black beans already provide a complete protein source.
- Add Extra Veggies: Feel free to toss in any additional veggies you have on hand, such as spinach, zucchini, or mushrooms, to enhance the nutritional content.
- Spice It Up: Add more chili powder or even a dash of hot sauce for a spicy kick.
Serving Suggestions
- Serve these quinoa stuffed peppers with a side salad, avocado slices, or roasted vegetables for a well-rounded meal.
- They’re also great as leftovers! Reheat them for a quick lunch or dinner the next day.
Nutritional Content (Per Stuffed Pepper)
- Calories: 250–300 kcal
- Protein: 10–15 g
- Carbohydrates: 40–45 g
- Sugars: 6–10 g
- Fibre: 8–10 g
- Fat: 8–10 g
- Saturated Fat: 2–3 g
- Sodium: 300–400 mg
- Vitamins and Minerals: Rich in vitamin C, magnesium, and potassium.
Ingredients
🌶️ 4 bell peppers (any colour), tops cut off and seeds removed
🍚 1 cup quinoa, rinsed
🥑 1 tablespoon olive oil
🧅 1 onion, finely chopped
🧄 2 cloves garlic, minced
🥕 1 carrot, finely diced
🍄 8 oz (225g) mushrooms, chopped
🍅 1 can (14 oz/400g) diced tomatoes
🧀 1 cup shredded mozzarella cheese (or vegan cheese for dairy-free)
🌿 2 tablespoons chopped fresh parsley
🧂 Salt and black pepper, to taste
🌶️ Optional: additional spices like paprika, cumin, or chili flakes for extra flavour
Instructions
- Preheat the Oven: Preheat your oven to 180°C (350°F). While the oven heats, prepare the bell peppers by cutting off the tops and removing the seeds and membranes. Set the peppers aside.
- Cook the Quinoa: In a medium saucepan, bring the vegetable broth or water to a boil. Add the rinsed quinoa, reduce the heat, cover, and let it simmer for about 15 minutes, or until the quinoa is tender and the liquid is absorbed. Fluff the quinoa with a fork once cooked.
- Sauté the Vegetables: In a large skillet, heat a tablespoon of olive oil over medium heat. Add the diced onion and sauté for 2–3 minutes until softened. Stir in the minced garlic, cumin, smoked paprika, chili powder, and cook for another minute.
- Mix the Filling: In the skillet, add the cooked quinoa, black beans, corn, diced tomatoes, salt, and pepper. Stir the mixture until everything is well combined and heated through. Taste and adjust seasoning as needed.
- Stuff the Peppers: Place the hollowed-out bell peppers in a baking dish. Carefully spoon the quinoa mixture into each pepper, packing it in gently. Top each stuffed pepper with a sprinkle of shredded cheese.
- Bake the Peppers: Cover the dish with foil and bake in the preheated oven for 25–30 minutes, or until the peppers are tender and the cheese is melted and bubbly. For a golden finish, remove the foil during the last 5 minutes of baking.
- Garnish and Serve: Once the peppers are done, remove them from the oven and garnish with fresh cilantro or parsley. Serve hot and enjoy the wholesome flavours of this high-protein, veggie-packed dish.
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