Heart-Healthy Stuffed Red Pepper

Bright, flavorful, and nourishing, these Heart-Healthy Stuffed Red Peppers are the ultimate wholesome dinner option that doesn’t compromise on taste. Packed with protein-rich quinoa, fresh baby spinach, tangy cherry tomatoes, and a medley of aromatic herbs, these vibrant bell peppers make for a nutrient-dense and satisfying meal. The recipe keeps sodium in check by using low-sodium vegetable broth and a hint of natural seasoning while getting an extra boost of heart-healthy fats from olive oil and optional sunflower seeds. With just 20 minutes of prep time and a simple bake in the oven, this dish is perfect for busy weeknights or an elegant plant-based presentation. Serve these stuffed peppers warm, garnished with a sprinkle of fresh parsley, for a flavorful and guilt-free feast.

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 pieces red bell peppers
• 1 cup quinoa
• 2 cups low-sodium vegetable broth
• 1 cup baby spinach, chopped
• 1 cup cherry tomatoes, diced
• 0.5 cup red onion, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon Italian seasoning
• 0.5 teaspoon paprika
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon lemon juice
• 0.25 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons unsalted sunflower seeds (optional)

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Slice the tops off the red bell peppers and remove the seeds and membranes. Lightly coat the insides of the peppers with a small amount of olive oil and place them upright in a baking dish.

Step 3

In a medium saucepan, bring the vegetable broth to a boil. Rinse the quinoa under cold water, then add it to the boiling broth. Reduce the heat, cover, and simmer for about 15 minutes, or until the quinoa is cooked and the liquid is absorbed. Fluff with a fork and set aside.

Step 4

In a skillet, heat the olive oil over medium heat. Add the red onion and garlic, and sauté for 2–3 minutes until softened.

Step 5

Stir in the chopped spinach, diced cherry tomatoes, Italian seasoning, paprika, salt, and black pepper. Cook for 3–4 minutes until the vegetables are tender.

Step 6

Remove the skillet from heat and mix in the cooked quinoa, fresh parsley, lemon juice, and sunflower seeds (if using). Combine well.

Step 7

Spoon the quinoa mixture evenly into the prepared red bell peppers, pressing it down gently to pack it.

Step 8

Cover the baking dish with aluminum foil and bake in the preheated oven for 25 minutes.

Step 9

Remove the foil and bake for another 5 minutes to lightly brown the tops.

Step 10

Garnish with additional parsley if desired and serve warm. Enjoy your heart-healthy stuffed red peppers!

Nutrition Facts

Serving size	1563.7 grams (1563.7g)

Amount per serving	% Daily Value*
Calories	1077

Total Fat 36.10g	46%
Saturated Fat 3.50g	18%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 2141mg	93%
Total Carbohydrate 151.90g	55%
Dietary Fiber 18.00g	64%
Total Sugars 29.70g
Protein 37.60g	75%

Vitamin D 0IU	0%
Calcium 231mg	18%
Iron 12mg	66%
Potassium 2715mg	58%

*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.

Source of Calories

Fat: 30.0%

Protein: 13.9%

Carbs: 56.1%