Make vegan stuffed peppers that are healthy and flavorful, because this easy plant-based recipe is perfect for family dinners and meal prep.
Ingredients (Serves 4)
- 4 large bell peppers, halved and seeded
- 1 cup cooked rice or quinoa
- 1 cup cooked chickpeas or lentils
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup diced tomatoes
- 1 tbsp olive oil
- 1 tsp paprika
- 1 tsp cumin
- Salt and black pepper, to taste
- Fresh parsley or cilantro, chopped
Instructions
- Prepare the oven: First, preheat the oven to 190°C (375°F). Meanwhile, lightly grease a baking dish.
- Cook the filling: Next, heat olive oil in a pan. Then, sauté onion and garlic until soft. After that, add tomatoes, chickpeas, rice, and spices, and cook briefly.
- Stuff the peppers: Then, spoon the mixture into the pepper halves evenly.
- Bake: Afterwards, place the peppers in the baking dish, cover loosely with foil, and bake for 30–35 minutes.
- Finish and serve: Finally, uncover, bake for 5 more minutes, garnish with herbs, and serve warm.
Tips for Perfect Vegan Stuffed Peppers
- First, pre-bake the peppers for 10 minutes if you prefer them extra soft.
- Additionally, use cooked grains to save time.
- Moreover, season the filling well so the peppers stay flavorful.
- Finally, cover while baking to prevent drying.
Variations
- Mexican Style: Add corn, black beans, and chili powder.
- Mediterranean Style: Additionally, use olives, oregano, and vegan feta.
- Low-Carb Option: Replace rice with cauliflower rice.
- Cheesy Version: Furthermore, add dairy-free cheese before the final bake.
Health Benefits
- Since bell peppers are rich in vitamin C, they support immunity.
- Additionally, plant-based protein helps keep you full longer.
- Moreover, this meal is high in fiber and low in saturated fat.
- Therefore, it is ideal for balanced vegan eating.
Nutrition Facts (Approximate Per Serving)
- Calories: 280 kcal
- Protein: 10 g
- Carbohydrates: 38 g
- Dietary Fiber: 9 g
- Fat: 9 g
- Saturated Fat: 1.2 g
- Sodium: 320 mg
Kid-Friendly Version
- First, use mild spices and skip chili.
- Additionally, cut peppers into smaller portions after baking.
- Moreover, add sweet corn or vegan cheese for appeal.
- Finally, serve with ketchup or tomato sauce on the side.
