Quinoa and Bean Stuffed Peppers

Stuffed peppers have been a family favorite for generations, offering endless possibilities for fillings. This version uses protein-rich quinoa and beans, combining them with tomatoes, spices, and cheese for a hearty, plant-based twist. The vibrant bell peppers become tender and sweet when baked, perfectly complementing the savory filling. This dish is ideal for a comforting weeknight dinner or as a make-ahead meal that satisfies everyone at the table.

Quinoa and Bean Stuffed Peppers

Quinoa and Bean Stuffed Peppers are a wholesome, protein-packed dish perfect for a nutritious meal. This colorful dish features bell peppers stuffed with a flavorful mixture of quinoa, beans, vegetables, and spices, then baked until tender. With IDDSI modifications, this recipe can be made accessible for everyone, making it a versatile and inclusive meal option.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 8 halves

Course: Side Dish

Cuisine: Gluten Free, Mexican, Tex-Mex, Vegetarian

Calories: 325

Ingredients Equipment Method Notes

Ingredients

  

Main Ingredients

• 4 large bell peppers any color, halved and seeded
• 1 cup quinoa rinsed and cooked
• 1 can 15 oz black beans or kidney beans drained and rinsed
• 1 can 14 oz diced tomatoes drained
• 1 small onion finely chopped
• 2 cloves garlic minced
• 1 teaspoon ground cumin
• 1/2 teaspoon paprika
• 1/2 teaspoon chili powder optional for heat
• Salt and black pepper to taste
• 1 cup shredded cheddar or Monterey Jack cheese optional
• Fresh cilantro for garnish optional

Optional Toppings

• Sour cream
• Avocado slices
• Hot sauce

Equipment

• Baking dish
• Saucepan (for quinoa)
• Knife and cutting board
• Skillet (optional, for sautéing onion/garlic before mixing)
• Mixing bowl
• Spoon (for stuffing peppers)
• Oven

Method

 

1. Preheat the oven to 375°F (190°C). Place the halved and seeded bell peppers in a baking dish. Drizzle with a little olive oil and season with salt and pepper. Set aside.
2. In a skillet over medium heat, sauté the chopped onion for 3-4 minutes until translucent. Add the minced garlic and cook for an additional minute. Stir in the cooked quinoa, black beans, diced tomatoes, cumin, paprika, and chili powder. Season with salt and black pepper to taste. Cook for 5 minutes, stirring occasionally, until the flavors are well combined.
3. Spoon the quinoa and bean mixture into each bell pepper half, pressing the filling down lightly. Top with shredded cheese if desired.
4. Cover the baking dish with foil and bake for 25-30 minutes. Remove the foil and bake for an additional 5-10 minutes, or until the peppers are tender and the cheese is melted and bubbly.
5. Garnish with fresh cilantro and serve with optional toppings like sour cream or avocado slices.

Notes

IDDSI Texture Modifications:

• Puree 4 (PU4): Blend the cooked quinoa and bean mixture with a small amount of broth until smooth and cohesive. Puree the cooked bell peppers separately and layer with the filling for visual appeal.
  
• Minced & Moist 5 (MM5): Mince the cooked bell peppers and beans into 4mm pieces and mix into the filling with sour cream to keep bites together.
• Soft & Bite-sized 6 (SB6): Cut the cooked bell peppers into 15mm pieces and mix with the filling.
• Easy to Chew 7 (EC7): Serve the stuffed peppers as is, making sure they are tender by cooking liquid. 

Macro Adjustments:

• Protein: Add ground turkey, chicken, ground tofu or swap in Greek yogurt instead of sour cream. 
• Fats: Add cheese inside or on top, or serve with guacamole to add fats to your meal. To reduce, skip or halve the cheese, top with salsa instead of sour cream/avocado. 
• Carbs: Use cauliflower rice instead of quinoa, reduce the amount of beans; you can replace some of the bulk with mushrooms or zucchini.

Dietary Swaps:

• Gluten-free: Recipe is naturally gluten free
• Dairy-free/Vegan: Use vegan cheese or leave out, coconut yogurt can replace sour cream. 

Low-Spoons Shortcuts:

• There are frozen and shelf stable quinoa packs that allow for quicker, more flexible cooking methods. 
• You can stuff the raw peppers and bake everything. Cover with foil and bake to reduce on active cooking time. You can even take this to one pot by chopping the peppers, and mix in as a casserole.

Choosing the Right Peppers
Use large, fresh bell peppers for easy filling. Red, yellow, or orange peppers are sweeter and pair well with the savory filling, while green peppers offer a more robust flavor.

Cooking the Quinoa
Ensure the quinoa is fluffy and well-cooked before adding it to the filling. Rinsing the quinoa before cooking helps remove any bitterness.

Keeping the Filling Moist
Adding a small amount of broth or tomato juice to the filling can help keep it moist, which is especially important for IDDSI Levels 4 and 5. This ensures the filling is cohesive and holds together.

The combination of protein-rich quinoa and beans creates a filling that is both hearty and nutritious. The roasted bell peppers add sweetness and a tender texture, while the blend of cumin, paprika, and chili powder gives the dish a warm, smoky flavor. By modifying the recipe for IDDSI compliance, this comforting, colorful dish can be enjoyed by all, from a smooth puree to bite-sized portions.