Stuffed Vegetarian Bell Peppers
These hearty stuffed bell peppers are a colourful, nutrient‑dense meal packed with plant‑based protein, fibre, and vibrant vegetables. The combination of tofu, mixed beans, quinoa, and spinach creates a satisfying filling that supports steady energy, gut health, and hormone balance. Bell peppers add antioxidants and vitamin C, while the light layer of feta and parmesan brings richness and extra calcium. It’s a wholesome, feel‑good dish that nourishes digestion, supports immunity, and keeps you satisfied without feeling heavy.
Ingredients
- 4 bell peppers (tops and seeds removed)
- 1 tbsp avocado oil
- 350 g firm tofu (drained, pressed and crumbled)
- 2 cloves garlic
- 2 cups mixed beans (rinsed and drained)
- ½ cup frozen edamame
- 1 cup baby spinach (roughly chopped)
- ½ cup quinoa (cooked)
- ½ cup feta cheese (crumbled)
- ¼ cup grated parmesan cheese
- Sea salt & black pepper (to taste)
Instructions
- Prepare the bell peppers, then preheat your oven to 375°F (190°C). In a large skillet, heat the oil over medium heat and add the crumbled tofu. Cook for 10- 15 minutes, stirring occasionally, until it begins to brown slightly.
- Add the minced garlic, mixed beans and edamame to the skillet. Cook for another 3-4 minutes, then stir in the chopped spinach.
- Add the cooked quinoa, cilantro, and marinara sauce. Stir well and then remove from the heat. Stir in the crumbled feta and season with salt and pepper to taste. Mix well to combine all ingredients.
- Arrange the bell peppers in a baking dish. Spoon the filling mixture into each half, pressing down gently to pack the filling. Top with the grated parmesan cheese, cover the baking dish with baking paper and bake in the preheated oven for 25 minutes.
- Remove the baking paper and bake for an additional 10-15 minutes until the peppers are tender and the cheese is golden. Garnish the stuffed peppers with extra cilantro to serve, and enjoy.
Notes
- Quinoa: Quinoa provides a good source of protein and fibre.
- Mixed Beans: One can (2 cups) of six-bean medley was used to
develop this recipe. - Tou: Tofu is a versatile plant-based protein and soy food that has
benefits in menopause. - Meat Version: Replace the tofu with cooked ground turkey or
chicken. This will increase the saturated fat content of this recipe.
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