Edwina Clark - Registered Dietitian and Wellness Expert

Quinoa and Black Bean-Stuffed Peppers

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Take your meatless meal game to new heights with this vegetarian stuffed pepper recipe. Made with quinoa, black beans, tomatoes, cumin, lime, and baby spinach, this healthy dish is packed with fresh Mexican flavors and ready in 30 minutes.

4 vegetarian quinoa-stuffed peppers, topped with cheese, on a black baking sheet.
Vegetarian stuffed peppers with quinoa and black beans. Gluten-free and absolutely delicious!

Last week I went on a shopping spree. No, I didn’t find myself loading up on Louboutin’s or going long on a Chloe handbag. Instead, I purchased six bell peppers of varying shapes, colors, and sizes from Whole Foods.

Admittedly, this is not the first time I’ve found myself with a glut of one specific veggie. My enthusiasm for fresh produce knows no bounds and sometimes I go overboard. Some people do drugs, alcohol or cigarettes. I do bell peppers.

Nevertheless, with 6 beautiful bell peppers to burn, I found myself experimenting with all sorts of interesting dishes. This stuffed pepper dish is a vegetarian riff on a recipe I developed way back when for the blog. It’s a delicious intersection of meatless and hearty, packed with nutrition, and ready in 30 minutes. This will definitely be on our dinner table again soon.

Are Stuffed Peppers Healthy?

In this case, yes, stuffed peppers are healthy but it really depends on the stuffing. This quinoa and black bean stuffed pepper recipe provides 15.6g of mostly plant-based protein (plus a little cheddar cheese) and 16.5g of fiber per serving which is roughly half the recommended daily intake! It contains very little saturated fat and no added sugar, making it a heart-healthy option [1].

This quinoa and black bean recipe is also LOADED with micronutrients and each serving classifies as an excellent source of:

  • Vitamin A (27% DV)
  • Vitamin C (222% DV)
  • Iron (35% DV)
  • Magnesium (34% DV)
  • Potassium (24% DV)
  • Zinc (22% DV)
  • Phosphorous (30% DV)
  • Thiamin (66% DV)
  • Riboflavin (26% DV)
  • Vitamin B6 (43% DV)
  • Folic acid (53% DV)
  • Vitamin E (29% DV)

How Long Should You Cooked Stuffed Peppers?

The time required to cook stuffed peppers varies depending on the filling, cooking temperature, and if you’re using half or whole peppers. To speed this recipe up, I halve the peppers and cook them for 15-20 minutes at 400F/ 200C before stuffing them with cooked ingredients. Stuffing the peppers with cooked ingredients cuts down on the time required for the second bake.

3 quinoa and black bean stuffed peppers on a black sheet pan, sitting on a gray surface.
Easy stuffed peppers with quinoa, black beans, and melted cheddar.
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Vegetarian Quinoa and Black Bean-Stuffed Peppers

3.2 from 605 reviews
  • Prep Time: 0 hours
  • Cook Time: 25 minutes
  • Total Time: 25 minutes
  • Yield: 2 servings 1x
  • Cuisine: Mexican
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Description

Take your meatless meal game to new heights with this easy, stuffed pepper recipe. Made with quinoa, black beans, tomatoes, cumin, lime, and baby spinach, this healthy dish is packed with fresh Mexican flavors and ready in 30 minutes.

Ingredients

Units Scale
  • 2 red/yellow/orange bell peppers
  • 2 tsp extra virgin olive oil
  • 1 clove garlic
  • 1/4 red onion
  • 1 cup cooked quinoa
  • 1/2 cup canned diced tomatoes
  • 1/2 can black beans (7.5oz/ 213g), rinsed and drained
  • 1/4 tsp salt
  • 1 tsp cumin
  • 1/2 lime
  • 1 cup baby spinach
  • 1/4 cup sharp cheddar cheese

Instructions

  1. Preheat the oven to 400℉ (200℃).
  2. Cut the peppers in half. Remove the seeds and white membranes.
  3. Spray a baking tray with baking spray (or a drizzle of olive oil).
  4. Lay the peppers skin-side-down on the baking tray. Bake the peppers for 15-20 minutes, until they are just beginning to brown around the edges. (Note: leave the oven on 400℉/200℃ when you remove the peppers. We will return to it later).
  5. While the peppers are in the oven, shred the baby spinach and set aside.
  6. Crush the garlic, and finely dice the onion. 
  7. Add the olive oil, onion, and garlic to a large non-stick frying pan. Stir fry over medium heat until the onion is soft and translucent.
  8. Add the cooked quinoa, diced tomatoes, black beans, salt, and cumin to the pan.
  9. Juice the lime over the pan.
  10. Stir-fry the ingredients for a couple of minutes, then add the shredded spinach to the pan. Continue to cook until the spinach is wilted.
  11. Return to the cooked peppers. Fill the peppers with the quinoa and black bean mixture.
  12. Sprinkle a tablespoon of cheddar cheese over pepper half. Return the peppers to the baking tray, and cook for another 5 minutes or until the cheese begins to bubble.
  13. Remove the baking tray from the oven, and serve warm.

Nutrition

  • Serving Size: 2 stuffed pepper halves
  • Calories: 363
  • Sugar: 9.6 g
  • Sodium: 378 mg
  • Fat: 7.7 g
  • Saturated Fat: 1.1 g
  • Carbohydrates: 60.2 g
  • Fiber: 16.5 g
  • Protein: 15.6 g
Vegetarian stuffed peppers, filled with a slew of healthy ingredients including black beans, quinoa, tomatoes, and baby spinach. @edwinalclark.

References

[1] Hooper, L., Martin, N., Jimoh, O. F., Kirk, C., Foster, E., & Abdelhamid, A. S. (2020). Reduction in saturated fat intake for cardiovascular disease. The Cochrane database of systematic reviews, 8(8), CD011737. https://doi.org/10.1002/14651858.CD011737.pub3