Protein-Stuffed Bell Peppers

Hot, tasty, meaty, and vegan! You can have it all. And with this recipe, you’ll want to err on the side of overcatering, because everyone will want some. As for healthiness, we’ve got lycopene, lutein and a stack of other carotenoids, a plethora of other polyphenols, and a veritable garden party of miscellaneous phytochemicals otherwise categorized. It’s full of protein, fiber, vitamins, and minerals, relatively low-fat but the fats present are healthy. It’s antidiabetic, anti-CVD, anticancer, antineurodegeneration, and basically does everything short of making you sing well too.

You will need

• 4 large bell peppers, tops sliced open and innards removed (keep the tops; we will put them back on later)
• 1 cup quinoa, rinsed
• 1 can black beans, drained and rinsed
• 1 small zucchini (diced)
• 1 small eggplant (diced)
• 1 small red onion (finely chopped)
• ½ bulb garlic, minced*
• 1 tbsp tomato paste
• 1 tbsp chia seeds
• 2 tbsp extra virgin olive oil
• 2 tsp dried basil
• 2 tsp dried thyme
• 2 tsp black pepper, coarse ground
• 2 tsp ground cumin
• 1 tsp smoked paprika
• ½ tsp MSG or 1 tsp low-sodium salt

*we always try to give general guidelines with regard to garlic, but the reality is it depends on the size and strength of your local garlic, which we cannot account for, as well as your personal taste. Same situation with hot peppers of various kinds. This writer (it’s me, hi) would generally use about 2x the garlic and pepper advised in our recipes. All we can say is: follow your heart!

Method

(we suggest you read everything at least once before doing anything)

1) Combine the quinoa with the chia seeds, and cook as per normal cooking of quinoa (i.e. bring to a boil and then simmer for about 15 minutes until cooked and fluffy). Drain and rinse (carefully, without losing the chia seeds; use a sieve).

2) Heat your grill to a high heat. Combine the zucchini, eggplant, onion, garlic, and olive oil in a big bowl and mix well, ensuring an even distribution of the oil. Now also add the herbs and spices (including the MSG or salt) and mix well again. Put them all to grill for about 5 minutes, turning as necessary.

3) Heat your oven to a high heat. Take the grilled vegetables and combine them in a bowl with the quinoa-and-chia, and the black beans, as well as the tomato paste. Mix everything well. Spoon the mixture generously into the bell peppers, replacing the tops (it can be loosely), and bake for about 5–10 minutes, keeping an eye on them; you want them to be lightly charred, but not a burnt offering.

4) Serve! This dish works well as a light lunch or as part of a larger spread.

^{(before going in the oven with lids replaced to keep moisture in)}

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

• A Spectrum Of Specialties: Which Color Bell Peppers To Pick?
• Why You’re Probably Not Getting Enough Fiber (And How To Fix It)
• The Tiniest Seeds With The Most Value: If You’re Not Taking Chia, You’re Missing Out
• Chickpeas vs Black Beans – Which is Healthier?
• The Many Health Benefits Of Garlic
• Black Pepper’s Impressive Anti-Cancer Arsenal (And More)
• Monosodium Glutamate: Sinless Flavor-Enhancer Or Terrible Health Risk?

Take care!