How to Make Vibrant Vegan Stuffed Peppers with Quinoa and Mediterranean Flavors

Simple Summary

These Vegan Stuffed Peppers with Quinoa are a colorful, nutritious, and satisfying meal that's perfect for plant-based eaters and veggie lovers alike. Packed with protein-rich quinoa and a medley of vegetables, these peppers are both hearty and healthy.

Recipe Details

• Prep Time: 20 minutes
• Cook Time: 45 minutes
• Total Time: 1 hour 5 minutes
• Servings: 6
• Difficulty: Intermediate

Ingredients

• 6 large bell peppers (mix of red, yellow, and green)
• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 1 tablespoon olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 zucchini, diced
• 1 can (14 oz) diced tomatoes
• 1 can (14 oz) chickpeas, drained and rinsed
• 1/4 cup fresh parsley, chopped
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste
• 1/4 cup pine nuts (optional)

Instructions

1. Preheat the oven to 375°F (190°C).

2. Cut the tops off the bell peppers and remove the seeds and membranes. Set aside.

3. In a medium saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes until quinoa is tender and liquid is absorbed.

4. While quinoa is cooking, heat olive oil in a large skillet over medium heat. Add onion and garlic, sauté for 3-4 minutes until softened.

5. Add zucchini to the skillet and cook for another 3 minutes.

6. Stir in diced tomatoes, chickpeas, oregano, cumin, and smoked paprika. Simmer for 5 minutes.

7. Remove skillet from heat and add cooked quinoa, parsley, lemon juice, salt, and pepper. Mix well.

8. Stuff each bell pepper with the quinoa mixture, pressing down gently to fill completely.

9. Place stuffed peppers in a baking dish and cover with foil.

10. Bake for 30-35 minutes, then uncover and bake for an additional 10 minutes until peppers are tender and slightly charred on top.

11. If using pine nuts, toast them in a dry skillet over medium heat for 2-3 minutes until golden.

12. Serve peppers hot, garnished with toasted pine nuts and additional fresh parsley if desired.

Chef's Notes

• For a gluten-free option, ensure your vegetable broth is certified gluten-free.
• You can substitute quinoa with other grains like brown rice or bulgur wheat if preferred.
• To make ahead, prepare the stuffed peppers up to step 8, then refrigerate for up to 24 hours before baking.
• Leftover stuffed peppers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven until warmed through.
• For added protein, you can mix in some crumbled firm tofu or tempeh to the filling.

Nutritional Info

Per serving (1 stuffed pepper):

• Calories: Approximately 280
• Protein: 10g
• Fiber: 8g
• Carbohydrates: 45g
• Fat: 8g (mostly healthy fats from olive oil and pine nuts)
• Rich in vitamins A and C from the bell peppers
• Good source of iron and B vitamins from quinoa and chickpeas

Serving Suggestions

• Serve these stuffed peppers with a side of mixed greens dressed with a simple vinaigrette for a complete meal.
• For a Mediterranean-inspired spread, pair with hummus, tabbouleh, and warm pita bread.
• Garnish with a dollop of vegan tzatziki or cashew cream for added richness.
• These peppers are perfect for meal prep and can be enjoyed hot or at room temperature for lunch the next day.
• For a festive presentation, choose peppers of different colors and arrange them on a large platter surrounded by fresh herbs and lemon wedges.