Vegan Stuffed Bell Peppers are a nutritious, plant-based meal packed with fiber, protein, and essential nutrients. Quinoa provides complete protein and key minerals like magnesium and iron, while black beans add fiber and antioxidants. Bell peppers are rich in vitamins A and C, supporting immune health and skin vitality. This recipe offers a balanced, filling dinner that's easy to prepare and customizable with your favorite toppings.
Ingredients:
- 4 large bell peppers (any color)
- 1 cup quinoa (uncooked)
- 1 can (15 oz) black beans, drained and rinsed
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 cup diced tomatoes (canned or fresh)
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1 tablespoon olive oil
- Salt and pepper to taste
- Fresh cilantro (optional, for garnish)
- 1 avocado (optional, for topping)
- Vegan cheese (optional, for topping)
Method:
1. Preheat the oven to 375°F (190°C).
2. Prepare the quinoa: Rinse the quinoa under cold water. In a medium pot, add 2 cups of water and bring to a boil. Add quinoa, reduce heat, and simmer for 15 minutes or until water is absorbed. Fluff with a fork and set aside.
3. Sauté the vegetables: Heat olive oil in a pan over medium heat. Add onions and garlic, sauté until softened (about 3-4 minutes). Stir in diced tomatoes, cumin, and paprika. Cook for another 3 minutes.
4. Mix the filling: In a large bowl, combine cooked quinoa, sautéed vegetables, black beans, and salt and pepper to taste. Mix well.
5. Stuff the peppers: Cut the tops off the bell peppers and remove the seeds. Spoon the quinoa mixture into each pepper until fully stuffed.
6. Bake: Place the stuffed peppers in a baking dish, cover with foil, and bake for 30-35 minutes or until the peppers are tender.
7. Serve: Garnish with fresh cilantro, avocado slices, or vegan cheese if desired.
Nutrition Value:
1. 4 large bell peppers (any color)
- Calories: 120
- Carbohydrates: 30g
- Protein: 4g
- Fat: 0.5g
- Sodium: 6mg
- Cholesterol: 0mg
- Vitamins: High in vitamins A and C
- Minerals: Contains potassium and folate
- Nutritional benefit: Low in calories and high in antioxidants, promoting immune health and skin vitality.
2. 1 cup quinoa (uncooked)
- Calories: 222
- Carbohydrates: 39g
- Protein: 8g
- Fat: 4g
- Sodium: 13mg
- Cholesterol: 0mg
- Vitamins: Contains B vitamins, particularly B6
- Minerals: Rich in magnesium, iron, and zinc
- Nutritional benefit: A complete protein source, providing all essential amino acids and high in fiber for digestion support.
3. 1 can (15 oz) black beans, drained and rinsed
- Calories: 340
- Carbohydrates: 62g
- Protein: 21g
- Fat: 0.9g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Good source of folate
- Minerals: Contains potassium, magnesium, and iron
- Nutritional benefit: High in protein and fiber, helping maintain healthy blood sugar levels and promoting satiety.
4. 1 medium onion, finely chopped
- Calories: 44
- Carbohydrates: 10g
- Protein: 1g
- Fat: 0.1g
- Sodium: 4mg
- Cholesterol: 0mg
- Vitamins: Good source of vitamin C and B vitamins
- Minerals: Contains manganese and potassium
- Nutritional benefit: Contains antioxidants and has anti-inflammatory properties, supporting heart health and immune function.
5. 2 cloves garlic, minced
- Calories: 9
- Carbohydrates: 2g
- Protein: 0.4g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Contains vitamin C and B6
- Minerals: Rich in manganese and calcium
- Nutritional benefit: Has antibacterial and antiviral properties, supporting the immune system and potentially lowering blood pressure.
6. 1 cup diced tomatoes (canned or fresh)
- Calories: 32
- Carbohydrates: 7g
- Protein: 1.6g
- Fat: 0.4g
- Sodium: 10mg
- Cholesterol: 0mg
- Vitamins: High in vitamins C and K
- Minerals: Contains potassium and folate
- Nutritional benefit: Rich in lycopene, an antioxidant that may reduce the risk of chronic diseases and improve heart health.
7. 1 teaspoon cumin
- Calories: 8
- Carbohydrates: 1g
- Protein: 0.4g
- Fat: 0.5g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains small amounts of vitamin E
- Minerals: Rich in iron and manganese
- Nutritional benefit: Has digestive benefits and may enhance the immune system, adding flavor to meals.
8. 1 teaspoon paprika
- Calories: 6
- Carbohydrates: 1g
- Protein: 0.3g
- Fat: 0.3g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Contains vitamin A
- Minerals: Contains iron and potassium
- Nutritional benefit: Rich in antioxidants and has anti-inflammatory properties, contributing to overall health.
9. 1 tablespoon olive oil
- Calories: 119
- Carbohydrates: 0g
- Protein: 0g
- Fat: 14g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains vitamin E and K
- Minerals: Contains small amounts of iron and calcium
- Nutritional benefit: A healthy fat that can improve heart health and reduce inflammation.
10. Salt and pepper to taste
- Calories: 0 (negligible)
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: Varies based on use
- Cholesterol: 0mg
- Vitamins: None
- Minerals: Contains trace amounts of minerals
- Nutritional benefit: Salt enhances flavor but should be used in moderation; pepper may aid digestion and has antioxidant properties.
11. Fresh cilantro (optional, for garnish)
- Calories: 1
- Carbohydrates: 0g
- Protein: 0.1g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Good source of vitamins A, C, and K
- Minerals: Contains potassium and magnesium
- Nutritional benefit: Rich in antioxidants and may help lower cholesterol levels while adding fresh flavor to dishes.
12. 1 avocado (optional, for topping)
- Calories: 234
- Carbohydrates: 12g
- Protein: 3g
- Fat: 21g
- Sodium: 10mg
- Cholesterol: 0mg
- Vitamins: High in vitamins K, E, C, and B6
- Minerals: Contains potassium and magnesium
- Nutritional benefit: Source of healthy fats and fiber, promoting heart health and improving nutrient absorption.
13. Vegan cheese (optional, for topping)
- Calories: Varies by brand (approximately 70-100 per ounce)
- Carbohydrates: Varies (usually around 1-3g)
- Protein: Varies (around 2-4g)
- Fat: Varies (usually 5-9g)
- Sodium: Varies (can be high, depending on the brand)
- Cholesterol: 0mg
- Vitamins: Varies (some brands may be fortified with B12)
- Minerals: Varies (often contains calcium and phosphorus)
- Nutritional benefit: Provides a creamy texture and flavor, offering some protein and healthy fats for a plant-based diet.
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