📝 About This Recipe
This vibrant dish reimagines the classic stuffed pepper by utilizing the nutty profile and high-protein power of ancient quinoa. Infused with zesty Mediterranean aromatics, creamy feta, and earthy black beans, these peppers offer a satisfying texture and a nutritional punch. It is a colorful, oven-roasted masterpiece that proves plant-based proteins can be the sophisticated star of any dinner table.
🥗 Ingredients
The Peppers
- 4 large Bell Peppers (any color, halved lengthwise with seeds removed)
- 1 tablespoon Extra Virgin Olive Oil (for brushing the peppers)
The Quinoa Protein Filling
- 1 cup Quinoa (uncooked, rinsed thoroughly)
- 2 cups Vegetable Broth (low-sodium for controlling salt)
- 1 can (15 oz) Black Beans (rinsed and drained)
- 1/2 cup Red Onion (finely diced)
- 3 cloves Garlic (minced)
- 1/2 cup Cherry Tomatoes (quartered)
- 2 cups Baby Spinach (roughly chopped)
- 1/2 cup Feta Cheese (crumbled (omit for vegan option))
Herbs and Seasoning
- 1 teaspoon Dried Oregano
- 1/2 teaspoon Smoked Paprika (for a hint of depth)
- 1/4 cup Fresh Parsley (finely chopped)
- 1 tablespoon Lemon Juice (freshly squeezed)
- to taste Salt and Black Pepper
👨🍳 Instructions
-
1
Preheat your oven to 400°F (200°C). Prepare a large baking dish by lightly greasing it or lining it with parchment paper.
-
2
In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until the liquid is absorbed and the quinoa is fluffy.
-
3
While the quinoa cooks, prepare the bell peppers. Slice them in half from the stem down to the base, remove the seeds and white membranes, and place them cut-side up in the baking dish.
-
4
Lightly brush the insides of the peppers with olive oil and sprinkle with a pinch of salt. Pre-roast the empty peppers for 10 minutes to soften them slightly.
-
5
In a large mixing bowl, combine the cooked quinoa, drained black beans, diced red onion, minced garlic, and quartered cherry tomatoes.
-
6
Fold in the chopped baby spinach; the residual heat from the quinoa will help it wilt perfectly into the mixture.
-
7
Stir in the crumbled feta cheese, dried oregano, smoked paprika, and fresh parsley.
-
8
Add the lemon juice and season with salt and pepper. Taste the mixture and adjust seasoning if necessary—this is your chance to ensure the flavor is bold!
-
9
Generously spoon the quinoa mixture into each bell pepper half, pressing down slightly to pack the filling tightly.
-
10
Pour 1/4 cup of water into the bottom of the baking dish (this creates steam to keep the peppers tender) and cover the dish tightly with aluminum foil.
-
11
Bake for 20 minutes covered. Then, remove the foil and bake for an additional 10-15 minutes until the peppers are tender-crisp and the tops are slightly golden.
-
12
Remove from the oven and let the peppers rest for 5 minutes before serving to allow the flavors to settle.
💡 Chef's Tips
Always rinse your quinoa in a fine-mesh sieve before cooking to remove the bitter saponin coating. If you want a crispier top, sprinkle some panko breadcrumbs mixed with olive oil over the peppers during the last 10 minutes of baking. For a vegan version, substitute the feta with chopped Kalamata olives or a vegan cashew-based cheese. Choose peppers that have 'four bumps' on the bottom as they tend to sit more upright in the baking dish. Make a double batch of the filling; it stays fresh in the fridge for 3 days and makes a great cold grain salad for lunch.
🍽️ Serving Suggestions
Serve with a side of creamy Tzatziki sauce or a dollop of Greek yogurt for added moisture. Pair with a crisp, chilled glass of Sauvignon Blanc or a light Pinot Grigio. Accompany with a simple arugula salad tossed in a balsamic glaze to cut through the richness of the feta. A side of roasted garlic hummus and warm pita bread makes this a complete Mediterranean feast. Garnish with extra fresh mint or dill just before serving for an aromatic pop.