Vegetarian Stuffed Peppers – Balanced Meal Prep

Vegetarian Stuffed Peppers masterfully combine hearty grains, protein-rich beans, and vibrant vegetables all nestled in a colorful bell pepper shell. They’re a perfectly balanced meal that’s exceptionally rich in fiber, plant-based protein, and essential vitamins, making them ideal for healthy weeknight dinners or efficient meal prep. These stuffed peppers are as beautiful as they are nutritious.​

Summary

Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Servings: 4 large stuffed peppers (8 halves)
Difficulty: Easy

Recipe Summary:
Colorful bell peppers stuffed with protein-packed quinoa, black beans, sweet corn, and diced tomatoes — a flavorful vegetarian meal loaded with fiber, plant protein, and essential nutrients.

Equipment for Vegetarian Stuffed Peppers

• 9×13-inch baking dish
• Medium saucepan with lid
• Large mixing bowl
• Large skillet
• Sharp knife and cutting board
• Measuring cups and spoons
• Aluminum foil

Ingredients for Vegetarian Stuffed Peppers

For the Peppers:

• 4 large bell peppers (any color – red, yellow, orange, or green), halved lengthwise, seeds and membranes removed
• 1 tablespoon olive oil for drizzling

For the Filling:

• 1 cup uncooked quinoa (or 3 cups cooked quinoa)
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup corn kernels (fresh, frozen, or canned)
• 1 cup diced tomatoes (fresh or canned)
• 1 medium yellow onion, finely diced
• 3-4 cloves garlic, minced
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper
• 2 tablespoons olive oil
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime

For Topping:

• 1 cup shredded cheese (cheddar, Monterey Jack, or Mexican blend – optional)
• Optional garnishes: sliced avocado, Greek yogurt or sour cream, extra cilantro, lime wedges

Directions

1. Cook the quinoa: Rinse quinoa under cold water. Cook according to package directions (typically 1 cup quinoa to 2 cups water, simmer 15 minutes). Fluff with a fork and set aside.
2. Preheat oven: Set oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish with cooking spray or olive oil.
3. Prepare the peppers: Cut bell peppers in half lengthwise, leaving stems intact if desired. Remove all seeds and white membranes. Arrange cut-side up in the prepared baking dish.​
4. Make the filling: Heat 2 tablespoons olive oil in a large skillet over medium heat. Add diced onion and sauté for 4-5 minutes until softened and translucent. Add minced garlic and cook for 30 seconds until fragrant.​
5. Add vegetables and spices: Stir in corn, black beans, diced tomatoes, chili powder, cumin, smoked paprika, salt, and pepper. Cook for 5 minutes, stirring occasionally, until heated through.
6. Combine with quinoa: Remove skillet from heat. Stir in the cooked quinoa, fresh cilantro, and lime juice. Mix well to combine. Taste and adjust seasonings as needed.
7. Stuff the peppers: Generously fill each pepper half with the quinoa mixture, pressing down gently to pack it in. Drizzle tops lightly with olive oil.
8. Bake covered: Cover the baking dish tightly with aluminum foil. Bake for 30 minutes until peppers are tender.
9. Add cheese and finish: Remove foil, sprinkle shredded cheese over each pepper (if using), and bake uncovered for an additional 5-8 minutes until cheese is melted and bubbly. For extra browning, broil for 1-2 minutes.
10. Serve: Let cool for 5 minutes before serving. Garnish with fresh cilantro, avocado slices, a dollop of Greek yogurt, and lime wedges.

• Use different grains: Substitute brown rice, farro, cauliflower rice, or wild rice for quinoa for variety in texture and nutrition.
• Add extra greens: Mix in chopped spinach, kale, or Swiss chard to the filling for additional nutrients and fiber.​
• Make it heartier: Add diced zucchini, mushrooms, or sweet potato to the vegetable mixture.​
• Boost the heat: Include diced jalapeños, red pepper flakes, or hot sauce for a spicy kick.
• Try different beans: Use pinto beans, chickpeas, or white beans instead of black beans.​
• Vegan option: Omit the cheese or use dairy-free cheese alternatives.
• Meal prep friendly: These stuffed peppers store well in the refrigerator for 4-5 days and can be frozen for up to 3 months.
• Use different colored peppers: Mix red, yellow, orange, and green peppers for a rainbow presentation packed with various antioxidants.​

Nutrition Facts (Per Stuffed Pepper Half)

Nutrition with cheese included; without cheese reduces calories to about 250 and fat to 6g

Vegetarian Stuffed Peppers – Balanced Meal Prep

Colorful bell peppers stuffed with protein-packed quinoa, black beans, sweet corn, and diced tomatoes — a flavorful vegetarian meal loaded with fiber, plant protein, and essential nutrients.

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Ingredients Equipment Method Notes

Ingrédients

  

• For the Peppers:
• 4 large bell peppers any color – red, yellow, orange, or green, halved lengthwise, seeds and membranes removed
• 1 tablespoon olive oil for drizzling
• For the Filling:
• 1 cup uncooked quinoa or 3 cups cooked quinoa
• 1 can 15 oz black beans, rinsed and drained
• 1 cup corn kernels fresh, frozen, or canned
• 1 cup diced tomatoes fresh or canned
• 1 medium yellow onion finely diced
• 3-4 cloves garlic minced
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper
• 2 tablespoons olive oil
• 1/4 cup fresh cilantro chopped
• Juice of 1 lime
• For Topping:
• 1 cup shredded cheese cheddar, Monterey Jack, or Mexican blend – optional
• Optional garnishes: sliced avocado Greek yogurt or sour cream, extra cilantro, lime wedges

Equipment

• 9×13-inch baking dish
• Medium saucepan with lid
• Large mixing bowl
• Large skillet
• Sharp knife and cutting board
• Measuring cups and spoons
• Aluminum foil

Method

 

1. Cook the quinoa: Rinse quinoa under cold water. Cook according to package directions (typically 1 cup quinoa to 2 cups water, simmer 15 minutes). Fluff with a fork and set aside.
2. Preheat oven: Set oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish with cooking spray or olive oil.
3. Prepare the peppers: Cut bell peppers in half lengthwise, leaving stems intact if desired. Remove all seeds and white membranes. Arrange cut-side up in the prepared baking dish.​
4. Make the filling: Heat 2 tablespoons olive oil in a large skillet over medium heat. Add diced onion and sauté for 4-5 minutes until softened and translucent. Add minced garlic and cook for 30 seconds until fragrant.​
5. Add vegetables and spices: Stir in corn, black beans, diced tomatoes, chili powder, cumin, smoked paprika, salt, and pepper. Cook for 5 minutes, stirring occasionally, until heated through.
6. Combine with quinoa: Remove skillet from heat. Stir in the cooked quinoa, fresh cilantro, and lime juice. Mix well to combine. Taste and adjust seasonings as needed.
7. Stuff the peppers: Generously fill each pepper half with the quinoa mixture, pressing down gently to pack it in. Drizzle tops lightly with olive oil.
8. Bake covered: Cover the baking dish tightly with aluminum foil. Bake for 30 minutes until peppers are tender.
9. Add cheese and finish: Remove foil, sprinkle shredded cheese over each pepper (if using), and bake uncovered for an additional 5-8 minutes until cheese is melted and bubbly. For extra browning, broil for 1-2 minutes.
10. Serve: Let cool for 5 minutes before serving. Garnish with fresh cilantro, avocado slices, a dollop of Greek yogurt, and lime wedges.

Notes

Use different grains: Substitute brown rice, farro, cauliflower rice, or wild rice for quinoa for variety in texture and nutrition.
Add extra greens: Mix in chopped spinach, kale, or Swiss chard to the filling for additional nutrients and fiber.​
Make it heartier: Add diced zucchini, mushrooms, or sweet potato to the vegetable mixture.​
Boost the heat: Include diced jalapeños, red pepper flakes, or hot sauce for a spicy kick.
Try different beans: Use pinto beans, chickpeas, or white beans instead of black beans.​
Vegan option: Omit the cheese or use dairy-free cheese alternatives.
Meal prep friendly: These stuffed peppers store well in the refrigerator for 4-5 days and can be frozen for up to 3 months.
Use different colored peppers: Mix red, yellow, orange, and green peppers for a rainbow presentation packed with various antioxidants.​

Nutritional Highlights

• Excellent plant-based protein source (12g per serving) from quinoa and black beans supporting muscle health and satiety
• Very high in dietary fiber (9g per serving) promoting digestive health, blood sugar stability, and lasting fullness
• Exceptionally rich in vitamin C (165mg – over 200% DV) from bell peppers supporting immune function and collagen production
• High in vitamin A (4,140 IU) from colorful peppers supporting eye health and immune function
• Complete protein: Quinoa provides all nine essential amino acids, making this a complete protein meal
• Good source of iron (3mg per serving) essential for energy and oxygen transport
• Low in saturated fat supporting heart health and weight management
• Rich in antioxidants from colorful bell peppers, tomatoes, and beans protecting against cellular damage

Dietitian Tips

• Choose colorful peppers: Use a variety of bell pepper colors (red, yellow, orange) for a wider range of antioxidants and phytonutrients. Red peppers are sweetest and highest in vitamin C.
• Rinse canned beans: Always rinse canned beans thoroughly under cold water to reduce sodium content by up to 40%.
• Boost protein further: Add white beans, lentils, or crumbled tempeh to the filling for extra plant-based protein.carlahall​
• Serve with complementary sides: Pair with a large leafy green salad, roasted vegetables, or guacamole for a nutritionally complete meal.
• Control portions: One stuffed pepper half makes a perfect side dish; one whole stuffed pepper (2 halves) creates a satisfying main course.
• Make ahead for meal prep: Prepare the filling in advance and store separately from peppers for up to 3 days. Assemble and bake when ready.
• Freeze for later: Fully cooked stuffed peppers freeze beautifully for up to 3 months. Reheat from frozen at 350°F for 30-40 minutes.tastesbetterfromscratch​

FAQs

Q: Can I use brown rice instead of quinoa?
A: Absolutely! Brown rice, white rice, farro, or cauliflower rice all work wonderfully. Adjust cooking time for the grain you choose and use about 3 cups cooked.

Q: Do I need to pre-cook the peppers?
A: No, but you can roast the peppers for 15 minutes before stuffing for a softer texture. This recipe bakes them with the filling for convenience.

Q: Can I make these ahead of time?
A: Yes! Prepare and stuff the peppers up to 24 hours in advance, cover, and refrigerate. Bake when ready, adding 5-10 extra minutes if baking from cold.

Q: How do I store leftovers?
A: Store cooked stuffed peppers in an airtight container in the refrigerator for 4-5 days. Reheat in the microwave for 2-3 minutes or in a 350°F oven for 15 minutes.

Q: Can I freeze stuffed peppers?
A: Yes! Cool completely, wrap individually in foil or plastic wrap, then store in freezer bags for up to 3 months. Reheat from frozen at 350°F for 30-40 minutes.

Q: Can I make this recipe vegan?
A: Definitely! Simply omit the cheese or use dairy-free cheese alternatives. The filling is already completely plant-based.

Q: What if my peppers won’t stand upright?
A: Cut a thin slice off the bottom to create a flat base, or cut peppers in half lengthwise so they lay flat in the dish. Halves are actually easier to eat!​

Q: Can I use different types of beans?
A: Yes! Try pinto beans, chickpeas, white beans, or kidney beans. Each provides slightly different flavor and texture.​

Q: How can I make these spicier?
A: Add diced jalapeños, increase the chili powder, include cayenne pepper, or top with hot sauce before serving.

Q: Are stuffed peppers gluten-free?
A: Yes, when made with quinoa or rice instead of grains like farro. Always check your ingredient labels to be sure.

Vegetarian Stuffed Peppers are a nutrient-dense and incredibly filling meal that’s refreshingly easy to prepare and endlessly customizable. They’re an excellent way to enjoy a perfect balance of plant-based proteins, complex carbohydrates, and colorful vegetables all in a single, beautiful dish. With 12 grams of protein, 9 grams of fiber, and over 200% of your daily vitamin C, these stuffed peppers prove that vegetarian meals can be both satisfying and nutritionally complete.​

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