One-Pan Stuffed Bell Peppers

Name: One-Pan Stuffed Bell Peppers
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Ingredients: 4 Bell peppers; 200 g Cooked quinoa; 2 Tomatoes; 1 Onion; 60 g Feta; 2 tbsp Olive oil

40 minLow carbMediterraneanSteady energyMuscle preservationOvulationOne-panMeal prep friendly

Servings:

Ingredients

—Peppers — 4
—Cooked quinoa — 200 g
—Tomatoes — 2
—Onion — 1
—Feta — 60 g
—Olive oil — 2 tbsp

Allergens

Contains dairy

Method

01Cut the tops off the peppers and remove the seeds.
02Sauté the onion and tomatoes in oil for 5 minutes, then mix with the quinoa and feta.
03Fill the peppers with the mixture.
04Place the peppers in a pan with a little water and cover with a lid.
05Cook over medium heat for 20–25 minutes until the peppers are soft.

Why this works

Bell peppers are one of the richest sources of vitamin C, which improves the absorption of iron from the plant-based filling. Quinoa provides a complete set of essential amino acids, rare among plant grains, and supports muscle maintenance.

Sources

Peppers, sweet, red, raw — vitamin C content — USDA FoodData Central Scientific Opinion on the substantiation of health claims related to protein and growth/maintenance of muscle mass — EFSA Journal, 2010;8(10):1811

Meal Prep Tips

Storage: Store in an airtight container in the fridge for up to 4 days, or freeze for up to 3 months.

Reheating: Reheat in the oven at 180°C for about 15 minutes, or in the microwave for 2–3 minutes, until warmed through.

Pairing: Pairs well with a simple green salad or a dollop of yogurt on top.

Nutrition (per serving)

260

kcal

12g

protein

10g

fat

30g

carbs

4.5g

fiber

Always check product labels for allergens.