5.0 from 3 votes
Veggie Quinoa Stuffed Peppers
These Quinoa Stuffed Peppers require just minimal prep and cooking time, a nutritious meal perfect for those busy evenings. 100% vegetarian and vegan friendly!
Prep Time
45 mins
Cook Time
45 mins
Total Time
1 hr 30 mins
Servings: 6 servings
Calories: 117 kcal
Course:
Main Course
Cuisine:
American , Vegetarian
Ingredients
- 3 bell peppers
- ½ cup uncooked quinoa
- 1 cup vegetable broth
- ½ yellow onion chopped
- 1 cup mushrooms chopped, any variety
- 2 cloves garlic minced
- 2 tbsp taco seasoning
- ½ cup canned tomato sauce or crushed tomatoes
- 1 cup corn kernels fresh or frozen
- olive oil
- cooking spray
- salt and pepper to taste
For the Cilantro Jalapeno Sauce:
- 1 cup cilantro leaves fresh
- ½ cup plain dairy free yogurt such as coconut yogurt
- 1 Jalapeño seeds removed
Instructions
Prep the Bell Peppers:
- Preheat the oven to 350 degrees Fahrenheit.
- Slice bell peppers in half lengthwise, leaving stems intact. Remove seeds. Spray a baking pan lightly with non-stick cooking spray and place the bell peppers inside, open side up. Bake the peppers for 20 minutes - you can continue preparing the filling while they cook. When finished, remove the peppers from the oven and set them aside.
Cup of Yum
Cook Quinoa:
- Place quinoa in a mesh strainer and rinse under cold water, until the water appears clear and not cloudy. In a medium saucepan, combine the quinoa and vegetable broth. Bring the mixture to a boil, then reduce heat to a simmer. Cover the pot and cook for approximately 15 minutes. Quinoa is done when you can spot the small white "tail" that appears on each kernel.
Prepare Filling:
- In a large pan, heat 2 tbsp olive oil over medium-high heat. Add the mushrooms and onions, and cook for 5-7 minutes, until softened.
- Add the garlic and taco seasoning and cook for another 1-2 minutes.
- Add the corn kernels, tomato sauce, and cooked quinoa.
- Stir to combine and cook for a few more minutes, until everything is heated through. Remove from heat.
Stuff the Peppers:
- Carefully scoop the filling evenly into the six halved bell peppers, which you previously baked. Return the peppers to the oven and bake for an additional 20-25 minutes, until the peppers are tender.
Make the Cilantro Sauce:
- Combine the yogurt, cilantro, and jalapeno pepper in a blender or food processor. Puree into a smooth sauce. You can add more yogurt as needed to reach desired consistency. Drizzle sauce over stuffed peppers and serve!
Nutrition Information
Calories
117kcal
(6%)
Carbohydrates
22g
(7%)
Protein
5g
(10%)
Fat
2g
(3%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Cholesterol
3mg
(1%)
Sodium
392mg
(16%)
Potassium
422mg
(12%)
Fiber
4g
(16%)
Sugar
7g
(14%)
Vitamin A
2353IU
(47%)
Vitamin C
83mg
(92%)
Calcium
46mg
(5%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 117
% Daily Value*
| Calories | 117kcal | 6% |
| Carbohydrates | 22g | 7% |
| Protein | 5g | 10% |
| Fat | 2g | 3% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Cholesterol | 3mg | 1% |
| Sodium | 392mg | 16% |
| Potassium | 422mg | 9% |
| Fiber | 4g | 16% |
| Sugar | 7g | 14% |
| Vitamin A | 2353IU | 47% |
| Vitamin C | 83mg | 92% |
| Calcium | 46mg | 5% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.