Category: Lunch
Servings: 2 stuffed halves (1 meal)
Prep Time: 10 min
Cook Time: 25–30 min

🛒 Ingredients:

  • 1 large bell pepper, halved and seeds removed – 37 cal / 9g carbs / 1g protein

  • 1/2 cup cooked quinoa – 111 cal / 20g carbs / 4g protein

  • 1/4 cup black beans, drained and rinsed – 55 cal / 10g carbs / 3.5g protein

  • 2 tbsp diced tomatoes (fresh or canned, no salt added) – 5 cal / 1g carbs / 0g protein

  • 1 tbsp red onion, diced – 4 cal / 1g carbs / 0g protein

  • 1 tsp olive oil – 40 cal / 0g / 0g

  • 1/4 tsp each: cumin, smoked paprika, sea salt, and black pepper

  • (Optional) 1 tbsp nutritional yeast – 20 cal / 2g carbs / 2g protein

  • (Optional) 1 tbsp goat cheese crumbles – 40 cal / 0g / 2g protein

✅ Estimated Nutrition Totals (with goat cheese and nutritional yeast):

  • Calories: ~312

  • Carbs: ~43g

  • Protein: ~12.5g

  • Fiber: ~8g

  • Healthy Fats: ~6g

🍳 Instructions:

  1. Preheat oven to 375°F (190°C). Lightly oil a baking dish.

  2. In a bowl, mix quinoa, black beans, tomatoes, onion, olive oil, spices, and optional nutritional yeast.

  3. Spoon the filling into bell pepper halves and place in the baking dish.

  4. Cover loosely with foil and bake for 25–30 minutes, until peppers are tender.

  5. Remove foil, sprinkle with goat cheese if using, and bake for an additional 5 minutes to soften/melt.

  6. Serve hot with a side salad or on their own.

🧠 Why It Works:

  • Quinoa = complete plant-based protein with fiber and minerals

  • Black beans = protein + blood sugar control

  • Bell peppers = vitamin C bomb + gut-friendly fiber

  • Spices = anti-inflammatory + flavor-rich

  • Optional goat cheese/nutritional yeast = creamy, savory boost without needing heavy cheese