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Healthy Stuffed Bell Peppers That Don’t Get Mushy

Tired of soggy, lifeless stuffed peppers? This foolproof recipe reveals the secret to perfectly tender yet firm stuffed bell peppers, loaded with a delicious and wholesome filling of quinoa, black beans, and veggies. Roasted, not boiled, these peppers are hearty, satisfying, and bursting with flavor in every bite—plus they’re meal-prep and freezer friendly!
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4
Course: Dinner, Main Course, Meal Prep
Cuisine: American, Mediterranean Inspired
Calories: 290
Ingredients Equipment Method Notes

Ingredients
  

For the Peppers:
  • 4 large bell peppers red, yellow, orange, or green
  • 1 tablespoon olive oil divided
For the Filling:
  • 1 small yellow onion finely chopped
  • 2 cloves garlic minced
  • 1 cup cooked quinoa or brown rice
  • 1 cup black beans rinsed and drained
  • 1 cup diced tomatoes drained
  • 1/2 cup corn kernels optional, fresh or frozen
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground cumin
  • Salt and pepper to taste
Topping:
  • 1/2 cup shredded cheese cheddar, mozzarella, or dairy-free alt.
  • 2 tablespoons chopped parsley or cilantro optional garnish

Equipment

  • Baking dish
  • Chef’s knife
  • Cutting board
  • Medium skillet
  • Mixing spoon
  • Measuring cups and spoons

Method
 

  1. Preheat oven to 400°F (200°C). Slice the tops off the bell peppers and remove the seeds and membranes. Lightly brush the inside of each pepper with olive oil.
  2. Place peppers cut-side up in a baking dish and roast empty for 10 minutes to soften slightly.
  3. Prepare filling: In a skillet, heat 1/2 tablespoon olive oil over medium heat. Sauté onion for 2–3 minutes until translucent. Add garlic and cook 30 seconds more.
  4. Stir in quinoa, black beans, tomatoes, corn, paprika, cumin, salt, and pepper. Cook for 4–5 minutes until warmed and well mixed.
  5. Remove peppers from the oven and fill each with the quinoa mixture, packing it in gently.
  6. Top with shredded cheese if using. Return to oven and bake for 15–20 minutes, until cheese is melted and filling is heated through.
  7. Garnish with herbs and serve hot.
Nutrition Info (Per Serving – Approximate)
  1. Calories: 290
  2. Protein: 12g
  3. Carbs: 38g
  4. Fat: 10g
  5. Fiber: 9g
  6. Sugar: 6g
  7. Sodium: 390mg

Notes

Make it vegan: Use plant-based cheese or skip the cheese entirely.
Low-carb version: Swap quinoa with cauliflower rice.
Freezer-friendly: Wrap cooled stuffed peppers in foil and freeze for up to 2 months.
Reheating: Microwave for 2–3 minutes or bake at 350°F for 15–20 minutes until warmed.