Black Bean Mushroom Quinoa Stuffed Bell Peppers
Elevate your weeknight dinner menu with these vibrant and wholesome Black Bean Mushroom Quinoa Stuffed Bell Peppers. Packed with protein-rich quinoa, hearty black beans, earthy mushrooms, and zesty spices like cumin and smoked paprika, this vegetarian recipe delivers big on flavor and nutrition. Baked to perfection, the bell peppers are tender and slightly caramelized, with an optional touch of gooey melted cheese for added indulgence. A dash of fresh cilantro or parsley provides a refreshing finish, making this dish as visually stunning as it is delicious. Perfect for meal prep, family dinners, or a healthy, gluten-free option, these stuffed peppers are sure to become a household favorite.
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Recipe Information
Ingredients
- 4 pieces Bell peppers (any color, preferably medium-sized)
- 1 cup Quinoa
- 2 cups Water or vegetable broth
- 1 tablespoon Olive oil
- 1 medium Onion (finely chopped)
- 3 cloves Garlic (minced)
- 1.5 cups Mushrooms (finely chopped)
- 1 cup Black beans (cooked and drained)
- 1 teaspoon Cumin
- 0.5 teaspoon Smoked paprika
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Tomato paste
- 2 tablespoons Cilantro or parsley (chopped, optional for garnish)
- 0.5 cup Shredded cheese (optional, for topping)
Instructions
Preheat the oven to 375°F (190°C).
Rinse the quinoa under running water, then cook it in water or vegetable broth. Use 1 cup of quinoa with 2 cups of liquid. Bring to a boil, then lower the heat to a gentle simmer, cover, and cook for 15 minutes, or until tender. Fluff with a fork and set aside.
While the quinoa is cooking, prepare the bell peppers. Slice the tops off each pepper, remove the seeds and membranes, and set them aside. If needed, trim the bottoms slightly so they stand upright.
In a large skillet, heat the olive oil over medium heat. Add the chopped onion and cook for 3-4 minutes until softened.
Add the minced garlic and chopped mushrooms to the skillet. Cook for 5-7 minutes, stirring occasionally, until the mushrooms release their moisture and begin to brown.
Stir in the black beans, cumin, smoked paprika, salt, and black pepper. Cook for 2 minutes to warm the beans and blend the flavors.
Add the tomato paste and cooked quinoa to the skillet. Stir until all ingredients are well combined. Taste and adjust seasoning if necessary.
Stuff each bell pepper generously with the quinoa mixture, pressing lightly to pack the filling.
Place the stuffed peppers upright in a baking dish. Add a splash of water or vegetable broth to the bottom of the dish to prevent sticking.
Cover the dish with foil and bake for 30 minutes in the preheated oven.
If using cheese, remove the foil after 30 minutes, sprinkle the tops of the peppers with shredded cheese, and bake uncovered for an additional 10 minutes, or until the cheese is melted and bubbly.
Remove the peppers from the oven and let cool for a few minutes. Garnish with chopped cilantro or parsley if desired, and serve warm.
Nutrition Facts
Calories |
268 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.5 g | 12% | |
| Saturated Fat | 3.9 g | 19% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 15 mg | 5% | |
| Sodium | 596 mg | 26% | |
| Total Carbohydrate | 34.5 g | 13% | |
| Dietary Fiber | 9.1 g | 32% | |
| Total Sugars | 8.6 g | ||
| Protein | 12.9 g | 26% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 157 mg | 12% | |
| Iron | 3.0 mg | 17% | |
| Potassium | 772 mg | 16% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
