Quinoa-Stuffed Bell Peppers with Black Beans (Complete Protein Meal)

This recipe focuses on the nutritional concept of “complete proteins” by combining quinoa and black beans to provide all nine essential amino acids in a single plant-based meal. A common failure point in stuffed peppers is undercooked, crunchy vegetable shells. To correct this, we utilize a “pre-roast” technique, softening the peppers and concentrating their natural sugars before adding the filling. This ensures a tender, sweet vessel that perfectly complements the savory, spicy grain mixture.

Recipe Details

• Prep Time: 15 Min
• Cook Time: 30 Min
• Total Time: 45 Min
• Yield: 4 Servings (4 Peppers)
• Calories: 285 kcal per serving

Ingredients:

The Pepper Shells

• 4 large Bell Peppers (Any color, tops removed and seeds scooped out)
• 1 tbsp Olive Oil

The Power Filling

• 1 cup Quinoa, cooked
• 1 can (15 oz) Black Beans, drained and rinsed
• 1 cup Corn Kernels (Fresh or frozen)
• 1/2 cup Salsa (No sugar added, acts as binder)
• 1 tsp Cumin & 1 tsp Chili Powder

The Finishing Touches

• 1/2 cup Shredded Monterey Jack (or Vegan substitute)
• Fresh Cilantro for garnish
• 1/2 Avocado, diced for topping

Preparation Steps:

1. The “Pre-Roast” Technique

1. Preheat your oven to 400°F (200°C).
2. Place the hollowed-out bell peppers upright in a baking dish. Lightly drizzle the inside of each pepper with olive oil and a pinch of salt.
3. Bake the empty shells for 10–12 minutes. This step softens the peppers and prevents the final dish from being watery or crunchy.

2. Creating the Filling

4. In a large mixing bowl, combine the cooked quinoa, black beans, corn, salsa, cumin, and chili powder.
5. Toss thoroughly to ensure the spices are evenly distributed. The salsa provides necessary moisture without the need for heavy oils.

3. Stuffing and Baking

6. Remove the peppers from the oven. Carefully spoon the quinoa and bean mixture into each pepper, pressing down gently to pack them tightly.
7. Top each pepper with a generous sprinkle of cheese. Return the dish to the oven and bake for 15–20 minutes until the peppers are completely tender and the cheese is bubbling.
8. Safety Check: Ensure the internal temperature of the filling reaches 165°F (74°C).

Expert Tips:

• Avoid the “Soggy Bottom”: If your peppers tend to release too much liquid, place a single tablespoon of dry (uncooked) quinoa at the very bottom of each pepper shell before adding the cooked filling. It will absorb the excess moisture during the bake.
• Protein Boost: Serve with a dollop of Greek yogurt instead of sour cream. This adds extra protein and probiotics while providing a cool contrast to the warm spices.