Vegan Stuffed Peppers: Mediterranean Quinoa & Lentil Recipe 🌶️🌱

The Foundational Recipe Hearty and High-Protein Filling

This recipe for vegan stuffed peppers uses a rich, dense filling designed for maximum flavor and satiety. The key is combining two plant-based protein sources. This creates a complete and balanced meal. The filling is naturally gluten-free and packed with essential micronutrients 🌿.

Why Quinoa and Lentils are the Perfect Duo

The core of the filling relies on quinoa and lentils. Quinoa is a pseudo-grain that provides a complete protein profile. Lentils add a hearty, meat-like texture and significant dietary fiber. This combination ensures the final dish is high in both protein and fiber 💪.

The Essential Ingredients for Vegan Stuffed Peppers

The best vegan stuffed peppers use fresh vegetables and powerful Mediterranean aromatics. These ingredients ensure a robust, savory flavor profile. Precise measurements yield the best texture.

Vessel and Base

• Bell Peppers: 4 large peppers (red, yellow, or orange) 🌶️.
• Onion & Garlic: 1 medium yellow onion, diced, and 3 cloves of minced garlic.
• Liquid Base: 1 cup of vegetable broth or crushed fire-roasted tomatoes.

The High-Protein Filling

• Cooked Quinoa: 1 cup (quinoa provides the necessary complete protein).
• Cooked Lentils: 1 cup (brown or green lentils for texture and fiber).
• Spinach or Kale: 1 cup, chopped (adds volume and Vitamin K).
• Sun-Dried Tomatoes: 1/4 cup, chopped (adds intense, savory flavor).

Step-by-Step Preparation and Baking

This method ensures the peppers are tender, and the filling is perfectly seasoned. Pre-baking the peppers slightly softens them for a better final texture 👩‍🍳.

Step 1: Prep the Peppers and Aromatics

Preheat your oven to 375^\circ F (190^\circ C). Cut the bell peppers in half lengthwise and remove all seeds and membranes. Place the peppers cut-side up in a baking dish. Drizzle lightly with olive oil and bake for 15 minutes to start the softening process.

Step 2: Sauté the Filling Base

While the peppers soften, sauté the diced onion in 2 tablespoons of olive oil until translucent. Add the garlic, cumin, and dried oregano. Cook for 1 minute until fragrant. Add the vegetable broth and sun-dried tomatoes. Simmer gently to reduce the liquid slightly simmering.

Step 3: Combine and Stuff

Remove the saucepan from the heat. Stir in the cooked quinoa, cooked lentils, and chopped spinach. Add salt and pepper to taste. The mixture should be moist but not watery. Spoon the hearty filling evenly into the pre-baked pepper halves. Pack the filling firmly into each cavity.

Step 4: Final Bake and Serving

Return the baking dish to the oven. Bake the stuffed peppers for an additional 20 to 25 minutes. The filling should be heated through, and the peppers should be fork-tender. Garnish with fresh basil or parsley before serving. You can also top with a dollop of vegan cashew cream for richness 😋.

Nutritional Benefits and Customization Hacks

This recipe is an excellent foundation for a clean, nutrient-dense diet. It is naturally low in fat and cholesterol free.

High Fiber for Satiety

The combination of quinoa and lentils provides a massive dose of dietary fiber. This fiber significantly aids digestion and promotes lasting satiety 🧠. This helps manage appetite and caloric intake effectively.

Customization Swaps

For an alternative texture, substitute the lentils with seasoned, crumbled extra firm tofu. This swap maintains the high protein level. For a low-FODMAP option, omit the onion and garlic. Use chives (green parts only) or ginger for flavor instead 💡.

Conclusion: A Satisfying Plant-Based Main Dish

This vegan stuffed pepper recipe provides a complete, high-protein, and high-fiber meal. Use the easy-to-make quinoa and lentil filling for a satisfying, delicious, and healthy dinner 🌟.