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IDDSI Level 5 Minced and Moist Quinoa and Bean Stuffed Pepper Casserole

IDDSI Level 5 Minced & Moist Stuffed Pepper Skillet Recipe

This quinoa and bean stuffed pepper skillet is a wholesome, protein-packed dish perfect for a nutritious meal. This colorful minced and moist casserole features bell peppers stuffed with a flavorful mixture of quinoa, beans, vegetables, and spices. With IDDSI modifications, this recipe can be made accessible for everyone, making it a versatile and inclusive meal option.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
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, seeded and minced
  • 1 cup quinoa rinsed
  • 1 can 15 oz black beans or kidney beans drained, rinsed, and minced
  • 1 can 14 oz diced tomatoes drained and minced
  • 1 small onion minced
  • 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 minced or mashed
  • 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. Rinse 1 cup of quinoa under cold water. In a medium saucepan, combine the rinsed quinoa with 2 cups water or broth and a big pinch of salt. Bring to a boil, then reduce heat to low. Cover and simmer for 15 minutes, until the liquid is absorbed. Remove from the heat and let sit covered for 5-10 minutes.
  2. In a skillet over medium heat, sauté the chopped onion and bell peppers for 3-4 minutes until onions are translucent. Add the minced garlic and cook for an additional minute. Stir in the minced black beans, tomatoes, cumin, paprika, and chili powder and 2 tablespoons of water. Season with salt and black pepper to taste. Cook for 6-8 minutes, stirring occasionally, until the flavors are well combined.
  3. Mix the cooked quinoa with the vegetables and serve. Garnish with fresh cilantro and serve with optional toppings like sour cream or avocado.

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.
  • Soft & Bite-sized 6 (SB6): Cut the cooked bell peppers into 15mm pieces and mix with the filling.
  • Easy to Chew 7 (EC7): You can serve as stuffed peppers, making sure they are tender by cooking in 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.