Heart-Healthy Stuffed Baked Bell Peppers
Delight in the vibrant flavors and wholesome goodness of these Heart-Healthy Stuffed Baked Bell Peppers, a nutritious yet satisfying meal packed with plant-based protein and nutrient-rich vegetables. Perfect for clean eating, this recipe combines tender bell peppers with a flavorful quinoa filling infused with zucchini, spinach, and chickpeas, seasoned with aromatic spices like cumin and paprika. A splash of lemon juice and fresh parsley adds a refreshing, zesty touch, while the use of low-sodium vegetable broth keeps this dish light yet hearty. Ready in just one hour, these stuffed peppers are ideal for meal prep or a health-conscious dinner, delivering a balanced combination of fiber, vitamins, and heart-friendly ingredients.
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Recipe Information
Ingredients
- 4 pieces bell peppers (any color, medium-sized)
- 1 cup quinoa
- 2 cups low-sodium vegetable broth
- 1 tablespoon olive oil
- 1 small yellow onion, diced
- 2 cloves garlic, minced
- 1 small zucchini, diced
- 1 medium carrot, grated
- 2 cups baby spinach, chopped
- 1 can (15 ounces) no-salt-added diced tomatoes
- 1 cup chickpeas, rinsed and drained
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon lemon juice
- 0.5 teaspoon black pepper
Instructions
Preheat the oven to 375°F (190°C) and lightly grease a baking dish large enough to hold the bell peppers upright.
Cut the tops off the bell peppers and remove the seeds and membranes. Set the hollowed peppers aside, along with their tops for later use.
Rinse the quinoa thoroughly under cold water in a fine mesh sieve, then transfer it to a saucepan. Add the low-sodium vegetable broth and bring the mixture to a boil. Reduce the heat, cover, and simmer for 15 minutes, or until the quinoa is cooked and the liquid is absorbed. Fluff with a fork and set aside.
Heat the olive oil in a large skillet over medium heat. Add the diced onion and sauté for 2–3 minutes until softened. Stir in the minced garlic and cook for another 30 seconds until fragrant.
Add the diced zucchini, grated carrot, and chopped spinach to the skillet. Cook for 3–4 minutes, stirring occasionally, until the vegetables have softened.
Stir in the diced tomatoes (with their juice), chickpeas, cooked quinoa, cumin, and paprika. Mix well and let the mixture cook for another 3–4 minutes, allowing the flavors to blend.
Remove the skillet from heat and stir in the fresh parsley, lemon juice, and black pepper. Taste and adjust seasoning if needed.
Stuff each bell pepper with the quinoa-vegetable mixture, packing it in firmly. Place the stuffed peppers upright in the prepared baking dish. If desired, replace the tops of the bell peppers as lids.
Cover the dish with aluminum foil and bake in the preheated oven for 30 minutes. Then, remove the foil and bake for an additional 5–10 minutes, allowing the peppers to become tender and slightly golden on top.
Remove from the oven and let cool for 5 minutes before serving. Garnish with additional parsley if desired. Enjoy your heart-healthy stuffed baked bell peppers!
Nutrition Facts
Calories |
1417 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.0 g | 45% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2005 mg | 87% | |
| Total Carbohydrate | 228.0 g | 83% | |
| Dietary Fiber | 39.4 g | 141% | |
| Total Sugars | 52.8 g | ||
| Protein | 59.0 g | 118% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 504 mg | 39% | |
| Iron | 21.7 mg | 121% | |
| Potassium | 4342 mg | 92% | |
*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.
