Certainly! Here’s a detailed vegan recipe for Stuffed Bell Peppers with comprehensive nutrition information and estimated preparation time.

Vegan Stuffed Bell Peppers Recipe

Ingredients:

  1. Bell Peppers – 4 large (any color)
  2. Quinoa – 1 cup (uncooked)
  3. Black Beans – 1 can (15 oz), drained and rinsed
  4. Corn – 1 cup (fresh, frozen, or canned)
  5. Diced Tomatoes – 1 can (15 oz), undrained
  6. Red Onion – 1 small, diced
  7. Garlic – 3 cloves, minced
  8. Spinach – 2 cups (fresh or frozen)
  9. Olive Oil – 1 tablespoon
  10. Ground Cumin – 1 teaspoon
  11. Paprika – 1 teaspoon
  12. Chili Powder – 1 teaspoon
  13. Salt – 1/2 teaspoon (or to taste)
  14. Black Pepper – 1/2 teaspoon (or to taste)
  15. Nutritional Yeast – 2 tablespoons (for a cheesy flavor)
  16. Fresh Cilantro – 2 tablespoons, chopped (for garnish)
  17. Lime Juice – 1 tablespoon (optional, for added flavor)

Instructions:

  1. Preheat the Oven (5 minutes):
  • Start by preheating your oven to 375°F (190°C). This ensures the oven is at the right temperature when you’re ready to bake the stuffed peppers.
  1. Cook the Quinoa (15 minutes):
  • Rinse 1 cup of quinoa under cold water. In a medium saucepan, combine the quinoa with 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the quinoa is cooked and water is absorbed. Fluff with a fork and set aside.
  1. Prepare the Bell Peppers (10 minutes):
  • While the quinoa is cooking, cut the tops off the bell peppers and remove the seeds and membranes. Place the bell peppers upright in a baking dish. If they don’t stand up well, you can trim a small slice off the bottom to level them.
  1. Sauté the Vegetables (10 minutes):
  • Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the diced red onion and cook for about 3 minutes, until softened. Add the minced garlic and cook for another minute.
  1. Add Beans and Corn (5 minutes):
  • Stir in the black beans and corn. Cook for 2-3 minutes until heated through.
  1. Add Tomatoes and Spinach (5 minutes):
  • Add the diced tomatoes (with their juice) and spinach to the skillet. Cook until the spinach is wilted and the mixture is heated through, about 2-3 minutes.
  1. Season the Filling (5 minutes):
  • Stir in the cooked quinoa, ground cumin, paprika, chili powder, salt, and black pepper. Mix well to combine all the ingredients. Taste and adjust the seasoning if needed.
  1. Stuff the Peppers (5 minutes):
  • Spoon the quinoa mixture into each bell pepper, packing it down gently. You should use up all the filling.
  1. Bake the Peppers (30 minutes):
  • Place the stuffed peppers in the preheated oven and bake for 30 minutes, or until the peppers are tender.
  1. Garnish and Serve (5 minutes):
    • Remove the peppers from the oven. Garnish with fresh cilantro and a squeeze of lime juice, if desired. Serve hot.

Nutrition Information (per serving, assuming 4 servings):

  • Calories: 290
  • Protein: 11g
  • Carbohydrates: 47g
  • Dietary Fiber: 10g
  • Sugars: 7g
  • Fat: 7g
  • Saturated Fat: 1g
  • Sodium: 450mg

Time Required:

  • Preparation Time: 15 minutes
  • Cooking Time: 30 minutes
  • Total Time: Approximately 45 minutes

Notes:

  1. Variations: Feel free to add other vegetables or swap ingredients based on what you have on hand.
  2. Make Ahead: The stuffing can be prepared in advance and stored in the refrigerator for up to 2 days. Assemble and bake the peppers just before serving.
  3. Freezing: Stuffed peppers can be frozen before baking. Wrap each pepper in plastic wrap and foil, then freeze for up to 3 months. Bake from frozen, adding 10-15 minutes to the cooking time.

This recipe for vegan stuffed bell peppers is nutritious, satisfying, and versatile, making it a favorite among those following a plant-based diet. Enjoy the vibrant flavors and health benefits of this delicious dish!