Stuffed Bell Peppers Recipe
This blood pressure-friendly stuffed bell pepper recipe is loaded with quinoa, black beans, and diced tomatoes, offering a delicious and healthy dinner option.
Perfectly baked for a tender yet satisfying bite, these peppers are full of flavor and packed with nutrients like fiber, protein, and potassium.
This recipe is easy to prepare and makes for a great weeknight meal or a dinner party favorite.
| Prep, cook, and total time | Calories per serving |
|---|---|
| Prep Time: 15 minutes Cook Time: 30 minutes Total Time: 45 minutes | Approximately 300 calories Quinoa (½ cup, cooked): ~110 calories Black beans (½ cup): ~115 calories Bell pepper (1 large): ~40 calories Olive oil (1 tsp): ~40 calories Seasonings: negligible |
Ingredients
- 2 large bell peppers, halved and seeds removed
- 1 cup cooked quinoa
- 1 cup black beans, rinsed and drained
- 1 cup diced tomatoes
- 1 small onion, diced
- 1 clove garlic, minced
- 1 teaspoon olive oil
- Salt-free seasoning and black pepper to taste
- Optional: chopped fresh cilantro for garnish
Instruction
- Preheat your oven to 375°F (190°C).
- In a skillet, heat olive oil over medium heat. Sauté the onion and garlic until fragrant, about 3 minutes.
- Add the black beans, diced tomatoes, and cooked quinoa to the skillet. Stir well and season with salt-free seasoning and black pepper.
- Arrange the bell pepper halves in a baking dish. Fill each pepper with the quinoa mixture, pressing down gently to pack.
- Cover the baking dish with foil and bake in the preheated oven for 20 minutes. Remove the foil and bake for an additional 10 minutes until the peppers are tender.
- Remove from the oven, garnish with chopped cilantro if desired, and serve warm.
Photos
Extra tips
Flavor variations
- Cheesy Topping: Sprinkle a small amount of shredded low-sodium cheese on top before baking.
- Spicy Kick: Add a pinch of chili powder or smoked paprika to the filling mixture.
- Mexican Style: Serve with a dollop of plain Greek yogurt and a squeeze of lime juice.
- Extra Veggies: Mix in finely diced zucchini or mushrooms for added texture.
Storage tips
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in the oven or microwave until warmed through.
- Freeze stuffed peppers individually for up to 1 month for a quick and healthy meal option.
Nutritional insight
- Quinoa is a complete protein, providing all essential amino acids and supporting heart health.
- Black beans are high in fiber and potassium, helping regulate blood pressure.
- Bell peppers are rich in vitamin C and antioxidants, promoting overall wellness.
- Olive oil adds healthy fats that are good for cardiovascular health.
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