Quinoa Stuffed Bell Peppers
Vibrant bell peppers filled with a hearty mix of fluffy quinoa, black beans, sweet corn, and zucchini. Seasoned with cumin and oregano, this baked dish is a colorful, satisfying, and heart-healthy meal.
For 4 servings
5 steps. 20 minutes total.
- 1
Step 1
- a.Cook the quinoa
- b.In a medium saucepan, combine the rinsed quinoa and 2 cups of water.
- c.Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes, or until the water is absorbed.
- d.Remove from heat and let it stand, covered, for 5 minutes. Fluff with a fork.
- 2
Step 2
- a.Prepare the peppers and vegetables
- b.While the quinoa cooks, preheat your oven to 400°F (200°C).
- c.Cut the bell peppers in half lengthwise and remove the seeds and membranes.
- d.In a large skillet, heat the olive oil over medium heat. Add the chopped onion and cook for 3-4 minutes until softened.
- e.Add the minced garlic and diced zucchini. Cook for another 4-5 minutes until the zucchini is tender.
- 3
Step 3
- a.Combine the filling
- b.To the skillet with the vegetables, add the cooked quinoa, rinsed black beans, and corn.
- c.Stir in the ground cumin, dried oregano, smoked paprika, black pepper, and salt.
- d.Mix everything together until well combined. Cook for 2 minutes to let the flavors meld.
- e.Remove from heat and stir in the fresh lime juice.
- 4
Step 4
- a.Stuff and bake the peppers
- b.Arrange the bell pepper halves in a baking dish, cut side up.
- c.Spoon the quinoa mixture evenly into each pepper half.
- d.Pour about 1/4 cup of water into the bottom of the baking dish to help steam the peppers.
- e.Cover the dish with foil and bake for 20 minutes.
- f.Remove the foil and bake for another 5 minutes, until the peppers are tender.
- 5
Step 5
- a.Garnish and serve
- b.Remove the baking dish from the oven.
- c.Garnish the stuffed peppers with fresh chopped cilantro before serving.
- d.Serve warm.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For more tender peppers, you can pre-bake them empty for 10 minutes before stuffing.
- 2Make sure to rinse the quinoa thoroughly to remove its natural bitter coating (saponin).
- 3The filling can be made up to 2 days in advance and stored in the refrigerator.
- 4Feel free to add other low-sodium vegetables like diced carrots or mushrooms to the filling.
- 5Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Adapt it for your goals.
High protein
Add 1/2 cup of cooked lentils or crumbled firm tofu to the quinoa mixture for an extra protein boost.
veganVegan
This recipe is already vegan. Just ensure no animal products are used in preparation.
kid friendlyKid friendly
Use sweet orange or yellow bell peppers. You can also top with a small amount of low-sodium Monterey Jack cheese before the final 5 minutes of baking.
quickQuick
Use pre-cooked quinoa pouches to save time on the cooking step. Simply mix it in with the sautéed vegetables.
Why this is on our healthy list.
Heart Healthy
Being low in sodium and rich in potassium from vegetables, this dish supports healthy blood pressure levels.
Excellent Source of Fiber
The combination of quinoa, black beans, and vegetables provides a high amount of dietary fiber, which aids digestion and promotes a feeling of fullness.
Complete Plant-Based Protein
Quinoa is a complete protein, and when combined with black beans, it creates a powerful protein source for muscle repair and energy.
Rich in Antioxidants
Colorful bell peppers are loaded with vitamins A and C, which are powerful antioxidants that help protect your cells from damage.
Frequently asked questions
Yes, they are very healthy. They are packed with plant-based protein from quinoa and beans, high in fiber, and loaded with vitamins and minerals from the vegetables. This low-sodium version is particularly good for heart health.