Description
Middle Eastern quinoa stuffed peppers are a wholesome, plant-based dish filled with aromatic herbs, spices, and fluffy quinoa. Roasted until tender, these peppers are bursting with bold flavor and perfect for a nutritious lunch or dinner.
Ingredients
- 4–6 bell peppers (any color)
- 1 cup quinoa
- 1 tbsp olive oil
- 1 small onion, finely chopped
- 2 garlic cloves, minced
- 1 cup diced tomato or canned tomatoes
- 1/2 cup cooked chickpeas (optional)
- 1 tsp ground cumin
- 1/2 tsp ground coriander
- 1/2 tsp paprika
- Salt and pepper, to taste
- 1/4 cup fresh parsley, chopped
- 2 tbsp fresh mint, chopped
- 1 tbsp lemon juice
- 2 tbsp pine nuts or slivered almonds (optional, for garnish)
Instructions
- Preheat oven to 375°F (190°C) and lightly grease a baking dish.
- Cut tops off bell peppers and remove seeds and membranes. Set aside.
- Cook quinoa according to package directions; fluff with a fork when done.
- Heat olive oil in a skillet over medium heat. Sauté onion until soft.
- Add garlic, tomatoes, chickpeas (if using), cumin, coriander, paprika, salt, and pepper. Cook for 5 minutes until mixture is fragrant and slightly thickened.
- Stir in cooked quinoa, parsley, mint, and lemon juice. Mix well.
- Stuff each pepper with the quinoa mixture and place upright in the baking dish.
- Cover with foil and bake for 30–35 minutes until peppers are tender.
- Remove foil and bake for an additional 5–10 minutes to brown the tops.
- Sprinkle with toasted pine nuts or almonds before serving.
Notes
- Use red, yellow, or green peppers—each adds a different flavor profile.
- Substitute bulgur or cauliflower rice for quinoa.
- Add chopped olives, sun-dried tomatoes, or feta cheese for variation.
- Filling can be made ahead and stuffed before baking.
- Uncovering at the end helps avoid soggy peppers by allowing moisture to evaporate.
Nutrition
- Serving Size: 1 stuffed pepper
- Calories: 210
- Sugar: 5g
- Sodium: 180mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 6g
- Protein: 7g
- Cholesterol: 0mg
