Vegan Stuffed Peppers with Quinoa, Textured Vegetable Protein (TVP), & Black Beans

A plant-based powerhouse to nourish your body and satisfy your soul. This high-protein, heart healthy vegetarian dish will surprise your taste buds and keep your body strong, your plate colorful, and your belly full.

One of the biggest myths about vegetarian or plant-based diets is that you can't get protein.

Let’s face it—some days call for comfort food with a conscience. These stuffed peppers are filling, flavorful, and full of fiber. They're proof that healthy doesn’t have to mean boring. Plus, they make great leftovers and freeze like a dream. Whether you're feeding a busy household or meal-prepping for the week, this recipe has your back.

Eating a heart-healthy diet is essential, especially in today's world, where more people are choosing vegetarian lifestyles. This decision often stems from a desire for better health, environmental consciousness, or concern for animal welfare. Despite everything you hear on social media, vegetarians and vegans can and do consume enough protein while keeping their meals full of flavor and nutrition.

In today's post, we'll explore a delightful high-protein and heart-healthy recipe: Quinoa, Textured Vegetable Protein (or TVP for short) and Black Bean Vegan Stuffed Peppers. These stuffed peppers are not just colorful and visually appealing; they are also loaded with protein, fiber, and vital nutrients. Let’s jump right in!

Why Choose Quinoa and Black Beans?

Quinoa is celebrated as a superfood for a good reason. This ancient grain is unique among plant foods because it provides a complete protein, containing all nine essential amino acids that our body cannot produce on its own. To put it in perspective, quinoa has about 8 grams of protein per cup when cooked. Plus, it is gluten-free and rich in fiber, vitamins, and minerals.

On the other hand, black beans are an excellent source of plant protein and fiber. A single cup of cooked black beans provides around 15 grams of protein and offers numerous heart health benefits, thanks to their low-fat content and high levels of antioxidants. This powerful duo of quinoa and black beans forms the foundation for a hearty vegetarian meal.

What the heck is Textured Vegetable Protein?

Textured Vegetable Protein (TVP) is a versatile, soy-based meat substitute rich in protein, ideal for vegetarians and vegans.

It is low in fat, cholesterol-free, and supports heart health. Easy to prepare and flavor absorbent, TVP suits various dishes like stir-fries and soups. Its long shelf life makes it a convenient pantry staple for plant-based diets. It is also a good source of dietary fiber, iron, magnesium and phosphorus.

Ingredients You'll Need

Before you dive into cooking, it’s important to gather all the necessary ingredients for Quinoa and Black Bean Stuffed Peppers.

Here's what you will need:

• 4-6 large bell peppers (any color)

• 1 cup quinoa (rinsed and drained)

• 1 cup TVP (textured vegetable protein), rehydrated in vegetable broth

• 2 cups vegetable broth (or water)

• 1 can (15 oz) black beans (rinsed and drained)

• 1 cup corn (fresh, frozen, or canned)

• 1 small onion (finely chopped)

• 2 cloves garlic (minced)

• 1 teaspoon cumin

• 1 teaspoon chili powder

• Salt and pepper to taste

• 1 cup diced tomatoes (fresh or canned)

• 1 tablespoon of Nutritional Yeast

• Fresh cilantro and lime wedges for garnish

• Plant based cheese (optional but I used Violife Colby)

  
  

This impressive mix of ingredients not only provides plenty of protein but also adds vibrant colors and flavors to the dish.

Cooking Instructions

Step 1: Prepare the Quinoa

In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring it to a boil over medium-high heat. Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 15 minutes. You’ll know it’s done when all the liquid is absorbed and the quinoa is fluffy. Set this aside.

Step 2: Cook the Vegetables

1. While the quinoa cooks, get the peppers ready and sauté the other vegetables.

2. Preheat your oven to 375°F (190°C).

3. Slice the tops off the bell peppers and remove the seeds. Arrange them upright in a baking dish.

4. Rehydrate the TVP. Place 1 cup of dry TVP in a bowl and cover with 1 cup of hot vegetable broth. Let sit for about 10 minutes until soft. Drain excess liquid if needed.

5. In a skillet over medium heat, add a drizzle of olive oil. Sauté the chopped onion until it turns translucent, about 5 minutes.

6. Stir in the minced garlic, cumin, and chili powder. Cook for an additional 1-2 minutes until the spices are fragrant.

   
   

Step 3: Combine the Ingredients

In a large mixing bowl, combine the cooked quinoa, sautéed vegetables, black beans, corn, and diced tomatoes.

1. Season with salt and pepper to your liking.

2. Mix until everything is well combined.

   
   

Step 4: Stuff the Peppers

Spoon the tasty quinoa mixture into the hollowed-out bell peppers, packing them as full as possible.

Step 5: Bake

Cover the baking dish with foil and place it in the preheated oven to bake for about 30 minutes. After 30 minutes, take off the foil and bake for another 10 minutes. Sprinkle with plant-based cheese. This will give the tops a nice finish.

Enjoy the Aroma! As they bake, your kitchen will fill with the wonderful scent of spices and roasted bell peppers.

Step 6: Serve

Once baked, take the stuffed peppers out of the oven, and let them cool for a few minutes. Just before serving, garnish with nutritional yeast, fresh cilantro, and lime wedges. The lime adds a refreshing zing that perfectly complements the meal.

Tips for Success

• Customize Your Peppers: Don’t hesitate to experiment with different bell pepper colors or use poblano or Anaheim peppers for a little extra spice.

• Add More Protein: For an extra protein boost, you can mix in feta cheese, swap the TVP for crumbled tofu or plant-based grounds, or your favorite ground meat of choice. I added nutritional yeast above for more flavor

🥬 Why You'll Love This:

✨ Protein-Packed: Between the quinoa, TVP, and black beans, these peppers bring serious fuel for your day.

✨ Make-Ahead Magic: Meal prep-friendly and freezer-safe.

✨ Adaptable: Toss in spinach, mushrooms, or chopped zucchini. Switch out quinoa for brown rice or farro. Your kitchen, your rules.

Nutritional Benefits of Vegan Stuffed Peppers

These stuffed peppers offer fantastic health benefits. The high fiber content from quinoa and black beans improves digestion and helps maintain healthy cholesterol levels. Additionally, the vitamins and minerals from the vegetables support overall well-being. Each serving of stuffed peppers contains over 30 grams of protein, making this dish not just filling but also a major source of nutrition.

Delicious and Nutritious

Creating a high-protein, heart-healthy vegetarian meal can be simple and enjoyable. The Quinoa and Black Bean Stuffed Peppers recipe is easy to follow and brings together nutrition and flavors in a satisfying dish.

Whether you're a lifelong vegetarian or considering plant-based meals, this recipe will impress you and your family. Try it out, and you may find a delightful new favorite!

💡 Pro Tip:

For a smoky kick, add a dash of chipotle powder or a spoonful of adobo sauce to the filling. If you’re not into spice, skip it—but don’t skip the flavor!

Let me know how your stuffed peppers turned out or if you have any tips of your own to share!

Disclaimer:

The tips provided in this blog are for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional for medical diagnosis before starting any new exercise or nutrition program, especially if you have any underlying medical conditions or injuries.