Quinoa Stuffed Peppers

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

Fresh bell peppers bring a bright, crisp flavour to any meal along with heaps of and 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 and 26 g of net carbs


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 fresh spinach
  • 10 g parsley, chopped
  • Zest from half a lemon
  • 1/2 cup cooked quinoa
  • 1 tbsp tamari
  • 1/4 tsp chilli powder


  • Heat a non-stick fry pan with olive oil on a medium heat.
  • Add the onions and sauté 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.

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