These tempeh & quinoa stuffed peppers are a complete meal! This is a southwestern spin on stuffed peppers with sauteed onions, fire roasted tomatoes, cumin, smoked paprika, pan roasted white beans and fresh herbs. each pepper is 132 calories, 7 grams of complete plant protein, 15 grams net carbs with 5 grams of fiber.
It is a little labor intensive, but so worthwhile, yields 11 delicious stuffed peppers with incredible flavor and nutrition.
difficulty level: beginner
prep time: 10 minutes
cook time: 68 minutes, mostly hands free oven time.
- 12" non stick pan
- 1 standard size pyrex lasagna pan and 1 8 x 8 pyrex dish. alternately you can use a large rimmed baking sheet, or 1 lasagna pan and one large cast iron skillet to be able to fit all the peppers in the oven
what you need:
- 8 oz package of Tempeh, i used organic non gmo flax tempeh by lightlife, cut into small pieces then chopped finely with a knife, until pieces resemble a crumble. You can go to the Lightlife website, enter your zip code, and it will show you which stores in the area carry thier product. Tempeh can be found next to tofu in gocery stores.
- 1 large red onion chopped finely, 2 heaping cups
- 1/2 cup dry quinoa.
- 1 cup broth
- 1/4 tsp turmeric
- 1/4 tsp salt
- 1 can fire roasted tomatoes, i used Glen muir brand petite dice fire roasted tomatoes with roasted garlic
- 1 x 15 oz can beans of choice, i used cannellini beans, you can absolute;y use kidney beans, pinto beans or black beans, rinsed and drained.
- 1 tsp each cumin powder & chili powder with 1/2 tsp smoked paprika & 1/4 tsp garlic powder, all placed in a small ramekin
- 1/2 tbsp oil
- 1 tsp soy sauce
- 1/2 cup chopped fresh herbs, i recommend Cilantro or Parsley.
- optional: 1 - 2 tbsp chipotle peppers in adobo sauce. you can find this in small cans in the Latin section of your grocery store. this is a nice way to add a kick of spice and up the smokiness of the dish
- 6 bell peppers, i recommend yellow and orange ones, the colors are beautiful, and they have a milder flavor, halved lengthwise and cored of seeds. i like cutting through the stems and leaving them on for a more rustic presentation, not necessary but pretty ;)
- 1/4 tsp salt
- cooking oil spray
what to do:
- preheat oven to 400 degrees
- place quinoa, 1/4 tsp tumeric and broth into a small sauce pan, bring to aboil, cover and cook 20 minutes on medium low heat.
- spray baking dishes with oil, place 11 pepper halves onto baking dishes cut side up, sprinkle inside of peppers with salt
- preheat 12" non stick pan on medium high
- add tsp of soy sauce to the crumbled tempeh and mix well in a tupperware, set aside
- add 1/2 tsp oil and onions to pan, saute 6 minutes
- add ramekin with spices to the onions, mix well and dry toats in the pan one minute
- remove onions with spices to a large separate tupperware
- place pan back on the heat, spray with cooking oil spary, add tempeh crumble and saute on medium high for 6 minutes, if using chipotle peppers and adobo add them at the 5 minutes mark and mix well.
- remove tempeh from heat, place in tupperware with onions
- return pan to heat. add beans, spray with cooking oil, saute 4 minutes
- remove from heat and add to tupperware with tempeh and onion
- add the can of fire roatsed tomatoes to the pan, increase heat to high, and cook stirring for 3 minutes
- quinoa should be ready by now, add all of the cooked quinoa to the fire roasted tomatoes. if you have pre cooked quinoa or brown rice on hand, use 1 1/2 cups.
- return all ingredients to the pan, remove pan from heat, sprinkle with 1/4 tsp salt, add black pepper to preference
- add fresh herbs and mix everything thoroughly
- divide the stuffing equally between the 11 pepper halves
- spray tops of peppers with cooking oil
- cover each baking dish tightly with foil
- place baking dishes into oven for 30 minutes
- take peppers out, remove foil carefully, increase oven temperature to 425
- spray peppers with oil again and return to oven for 15 more minutes
- take peppers out, turn broil element on, sprinkle peppers with some vegan parmesan (optional) and return to oven, 4 racks from top of oven (not too close to broil element) broil for 3 minutes
peppers are rrrrreadyyy to serve! These are great right out of the oven, but taste absolutely amazing even a few days later. you can serve them cold too, maybe throw a few slices of avocado on top, can't go wrong! ;)