Stuffed peppers are a versatile dish that’s perfect for weeknight dinners or meal prep. This oil-free vegan version is packed with hearty grains, protein-rich beans, and a medley of vegetables, all seasoned with bold flavors.
Ingredients:
For the Peppers:
4 large bell peppers (any color, tops removed, seeds and membranes scooped out)
For the Filling:
1 cup cooked quinoa, brown rice, or couscous (quinoa for a gluten-free option)
1 can (15 oz) black beans or chickpeas, drained and rinsed
1 cup diced tomatoes (fresh or canned, with juices)
1 cup diced zucchini or yellow squash
1/2 cup diced red onion
1 cup fresh spinach, chopped
1/4 cup fresh cilantro or parsley, chopped
2 tablespoons nutritional yeast (for a cheesy flavor)
1 teaspoon garlic powder
1 teaspoon smoked paprika
1 teaspoon cumin
1/2 teaspoon chili powder (optional for heat)
Salt and pepper to taste
1/4 cup vegetable broth or water (to prevent sticking during cooking)
Optional Toppings:
Fresh avocado slices
Vegan sour cream or plain unsweetened plant-based yogurt
Fresh lime wedges
Step-by-Step Instructions:
Preheat the Oven:
Preheat your oven to 375°F (190°C). Lightly line a baking dish with parchment paper or a thin layer of vegetable broth to prevent sticking.
Prepare the Bell Peppers:
Wash the peppers and slice off the tops. Remove the seeds and white membranes inside, creating a hollow space for the filling. Set the prepared peppers upright in the baking dish.
Cook the Filling:
In a large nonstick skillet, combine the diced onion, zucchini, and vegetable broth or water. Sauté over medium heat for 5 minutes, stirring occasionally, until the vegetables are slightly softened.
Add the diced tomatoes, black beans, quinoa, spinach, nutritional yeast, garlic powder, smoked paprika, cumin, chili powder (if using), salt, and pepper. Stir well and cook for another 5 minutes until the mixture is heated through and flavors are well combined.
Stuff the Peppers:
Spoon the filling evenly into the hollowed-out bell peppers, pressing it down slightly to pack it in. Fill each pepper to the top.
Bake the Peppers:
Pour a thin layer of vegetable broth into the bottom of the baking dish to keep the peppers moist while baking. Cover the dish tightly with foil and bake for 30 minutes.
After 30 minutes, remove the foil and bake for an additional 10-15 minutes, until the peppers are tender but still hold their shape.
Serve:
Remove the peppers from the oven and let them cool for a few minutes before serving. Garnish with your favorite toppings, like avocado slices, vegan sour cream, or a squeeze of fresh lime juice.
Customizing Your Stuffed Peppers:
Grain-Free Option: Swap the quinoa or rice with cauliflower rice for a low-carb version.
Add More Veggies: Mix in diced mushrooms, shredded carrots, or frozen corn for extra nutrition and texture.
Protein Boost: Add crumbled firm tofu or tempeh for additional plant-based protein.
Spicy Twist: Use poblano peppers instead of bell peppers, or add diced jalapeños to the filling.
Serving Suggestions:
Vegan stuffed peppers are a complete meal on their own, but they pair well with:
A fresh side salad with lemon-tahini dressing.
Steamed broccoli or roasted vegetables.
Whole-grain bread or pita for dipping.
Storage and Reheating Tips:
Refrigerator: Store leftovers in an airtight container for up to 4 days.
Freezer: Freeze stuffed peppers individually in a freezer-safe container for up to 2 months. Thaw overnight in the fridge before reheating.
Reheating: Warm the peppers in the oven at 350°F (175°C) for 15-20 minutes or in the microwave until heated through.
Nutritional Information (Per Stuffed Pepper):
Calories: 200-250
Protein: 10-12 grams
Carbohydrates: 35-40 grams
Fiber: 8-10 grams
Fat: 2-4 grams
These Vegan Stuffed Peppers are a healthy, oil-free option that’s packed with plant-based protein and vibrant flavors. Let me know if you’d like to tweak the recipe or need more ideas!