Quinoa Stuffed Peppers

This colourful Mediterranean recipe ranks exceptionally well in terms of nutrient-dense plant-based meals.  It makes for a healthy dinner, full of taste.   

Fresh bell peppers bring a bright, crisp flavour to any meal along with heaps of vitamins A, B5, B6 and C. 

The parsley and spinach provide a mega-dose of folate, vitamin K, iron, magnesium, manganese and potassium.


One serve provides 237 calories, 11 g protein, 7 g fat, 26 g of net carbs and P:E = 0.4.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 1 tsp olive oil
  • 1 red bell pepper, cut in half, deseeded
  • 2 medium slices of red onion, diced
  • 1 tbsp capers
  • 100 g (3.5 oz) fresh spinach
  • A sprig of parsley, chopped
  • Zest from half a lemon
  • 1/2 cup (90 g/3.35 oz) cooked quinoa
  • 1 tbsp tamari
  • 1/4 tsp chili powder


  • Heat a non-stick frypan with olive oil on a medium heat.
  • Add the onions and saute for a minute then add the capers, spinach, parsley, lemon zest, quinoa and stir.
  • Add the tamari and chilli powder and stir until spinach is wilted into the quinoa.
  • Fill the cut peppers with quinoa mixture.
  • Bake for 20 minutes.
  • Let rest for 10 minutes before you serve.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal. 

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