Vegan Stuffed Bell Peppers: A Flavorful and Healthy Meal
This recipe for vegan stuffed bell peppers is a delicious and healthy option for a weeknight dinner. It's packed with vegetables, protein, and flavor, and it's surprisingly easy to make. Perfect for meal prepping or a satisfying, plant-based meal.
Ingredients You'll Need:
This recipe is easily adaptable to what you have on hand, so feel free to substitute ingredients based on your preferences and dietary needs.
- Bell Peppers: Choose your favorite colors! Red, orange, yellow, and green all work beautifully. Aim for 4 medium-sized bell peppers.
- Quinoa: One cup of cooked quinoa provides a hearty base and adds protein.
- Black Beans: One can (15 ounces) of black beans, rinsed and drained, adds texture and more plant-based protein.
- Corn: One cup of frozen or canned corn adds sweetness and vibrant color.
- Onion: One medium onion, chopped.
- Garlic: Two cloves of garlic, minced.
- Tomato Sauce: One 15-ounce can of your favorite tomato sauce (look for low-sodium options).
- Spices: This is where you can really get creative! Consider using chili powder, cumin, oregano, paprika, and salt and pepper to taste.
- Optional additions: Chopped vegetables like zucchini, mushrooms, or carrots can be added for extra nutrients and flavor.
Step-by-Step Instructions:
1. Prepare the Peppers:
- Preheat your oven to 375°F (190°C).
- Wash and halve the bell peppers lengthwise. Remove the seeds and membranes.
2. Sauté the Vegetables:
- Heat a tablespoon of olive oil in a large skillet over medium heat.
- Add the chopped onion and sauté until softened, about 5 minutes.
- Add the minced garlic and sauté for another minute until fragrant.
3. Combine the Filling Ingredients:
- In a large bowl, combine the cooked quinoa, black beans, corn, sautéed onion and garlic, tomato sauce, and spices. Mix well to combine.
4. Stuff the Peppers:
- Spoon the filling into the prepared bell pepper halves.
- Place the stuffed peppers in a baking dish. You may need to add a little water to the bottom of the dish to prevent sticking.
5. Bake:
- Bake for 30-40 minutes, or until the peppers are tender and the filling is heated through. You can cover the baking dish with foil for the first 20 minutes to prevent the peppers from drying out.
6. Serve and Enjoy!
- Let the stuffed peppers cool slightly before serving. They are delicious on their own or with a side salad.
Tips and Variations:
- For extra flavor: Add a tablespoon of vegan Worcestershire sauce or soy sauce to the filling.
- Spice it up: Add a pinch of cayenne pepper or red pepper flakes for extra heat.
- Make it cheesy: Top the stuffed peppers with vegan cheese shreds during the last 10 minutes of baking.
- Meal prep friendly: These stuffed peppers can be made ahead of time and stored in the refrigerator for up to 3 days. Reheat them in the oven or microwave before serving.
Nutritional Information (Approximate):
This will vary depending on the specific ingredients used. Consider using a nutritional calculator for a more precise estimate. However, this recipe is generally a great source of plant-based protein, fiber, and vitamins.
This recipe is a fantastic way to enjoy a healthy and delicious vegan meal. The versatility of the ingredients allows for endless customization, making it a perfect choice for both seasoned vegan cooks and those new to plant-based cuisine. Enjoy!
