Quinoa and vegetable stuffed peppers

Tender peppers filled with a quinoa and vegetable mix: a colourful, complete, 100% plant-based dish. Rich in plant protein and fibre, light but filling, it is a healthy supper that looks great on the plate, ideal for stocking up on vegetables.

Prep: 20 min  |  Cooking: 35 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 189 kcal · 4 g protein · 22 g carbohydrate · 8 g fat

Ingredients

• 4 peppers
• 150 g of quinoa
• 1 courgette
• 1 onion
• 1 tin of chopped tomatoes
• 2 tbsp olive oil
• cumin, herbs

Method

1. Preheat the oven to 190 °C. Cut the tops off the peppers and hollow them out.
2. Cook the quinoa. Soften the diced onion and courgette, then add the tomatoes and spices.
3. Mix the vegetables with the quinoa and fill the peppers with this stuffing.
4. Bake for 30 to 35 minutes, until the peppers are tender.

Nutritional benefits

These stuffed peppers are a complete plant-based meal: quinoa provides complete plant protein and fibre, the vegetables add filling bulk for few calories, and the pepper itself is rich in vitamin C and antioxidants. With no meat or refined starch, this dish with a moderate glycaemic index is perfect for a slimming approach, while still being nourishing and colourful.

Variations and substitutions

• More protein: add chickpeas, lentils or feta.
• With brown rice or bulgur wheat instead of quinoa.
• Gratinated: a little cheese on top (not vegan).
• Other vegetables to stuff: tomatoes, courgettes, aubergines.

Storage and make-ahead

These peppers keep for 3 days in the fridge and are reheated in the oven. They also freeze: a good batch cooking dish to prepare ahead. The stuffing can be used to fill other vegetables.

💡 Good to know

Lightly pre-cook the peppers in a steamer for 5 minutes if you prefer them really soft. The quinoa stuffing can be made the day before for a quick assembly.

Related reading

Discover more vegetarian recipes · vegan recipes · gluten-free recipes · slimming recipes.

The foods in this recipe: peppers · quinoa · courgette · onion · tomatoes.

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