High Protein Savory Vegetable Filling
Elevate your meals with this High Protein Savory Vegetable Filling, a vibrant and nutrient-packed recipe that's perfect as a stuffing, a topping, or a flavorful side dish. Bursting with protein from hearty black beans, chickpeas, and quinoa, this wholesome filling is balanced by a medley of fresh vegetables including zucchini, spinach, and red bell pepper. Seasoned with savory soy sauce, smoky paprika, and a hint of cumin, each bite delivers a bold, satisfying flavor. Simple to prepare in under 35 minutes, this dish is ideal for busy weeknights and versatile enough for meal prep. Whether you're looking for a vegan-friendly option or a protein-rich addition to your recipes, this filling is sure to delight!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion, diced
- 3 cloves garlic, minced
- 1 medium red bell pepper, diced
- 1 medium zucchini, diced
- 1 large carrot, grated
- 2 cups spinach, chopped
- 1 cup cooked quinoa
- 1 cup canned black beans, rinsed and drained
- 1 cup canned chickpeas, rinsed and drained
- 2 tablespoons soy sauce
- 1 tablespoon nutritional yeast
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt, or to taste
- 2 tablespoons fresh parsley, chopped (optional)
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the diced onion and sauté for about 3 minutes, until it starts to soften.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the diced red bell pepper, zucchini, and grated carrot. Cook for 5 minutes, stirring occasionally, until the vegetables are tender.
Mix in the chopped spinach and cook until wilted, about 2 minutes.
Stir in the cooked quinoa, black beans, and chickpeas, mixing everything together well.
Pour in the soy sauce, nutritional yeast, smoked paprika, ground cumin, black pepper, and salt. Stir to ensure everything is evenly coated with the seasonings.
Cook for another 5 minutes, allowing flavors to meld and the filling to heat through completely.
Taste and adjust seasoning if necessary.
Remove from heat and sprinkle with chopped fresh parsley before serving, if using.
Use as desired for stuffing vegetables, topping dishes, or as a stand-alone high-protein side.
Nutrition Facts
Calories |
1251 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.4 g | 52% | |
| Saturated Fat | 5.9 g | 30% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3375 mg | 147% | |
| Total Carbohydrate | 178.2 g | 65% | |
| Dietary Fiber | 48.4 g | 173% | |
| Total Sugars | 31.0 g | ||
| Protein | 54.7 g | 109% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 522 mg | 40% | |
| Iron | 18.9 mg | 105% | |
| Potassium | 3917 mg | 83% | |
*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.
