Heart Healthy Quinoa and Black Bean Stuffed Peppers

(5.0)
By Judy Capodanno
Updated 1/1/2026
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Gluten Free | Diabetic | Vegetarian
Heart Healthy Quinoa Stuffed Peppers
Photo Credit: Baldwin Publishing Staff Photographer

Make this savory stuffed peppers recipe for a satisfying and healthy vegetarian, gluten-free meal. This zesty dish is a plant-based powerhouse, packing 11 grams of protein and 7 grams of fiber per serving to keep you full and focused. These peppers are a colorful addition to your weekly meal prep and deliver bold flavor with minimal sodium.

See more of our healthy vegetarian recipes for more plant-based meal inspiration.

Total Time
90 minutes
Servings
8
Calories
224

What Makes These Heart Healthy Quinoa and Black Bean Stuffed Peppers Healthy

This recipe combines quinoa and black beans to provide a complete plant-based protein profile that supports muscle maintenance while remaining low in saturated fat. The high fiber content from the beans and whole-grain quinoa aids in digestion and helps manage healthy cholesterol levels.

Key Health Highlights

  • Fiber-Rich Fuel: Provides 7g of dietary fiber to support heart health and blood sugar stability.
  • Plant-Based Protein: Offers 11g of protein per pepper, making it a satisfying meatless main.
  • Low Sodium: Contains only 181mg of sodium, fitting perfectly into a heart-healthy or low-salt diet.
  • Vitamin C Boost: Bell peppers are excellent sources of antioxidants and vitamins that support a healthy immune system.
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FAQs About Heart Healthy Quinoa and Black Bean Stuffed Peppers

To avoid sogginess, ensure your quinoa is well-drained before mixing and don't overcook the vegetables in Step 4. Baking them upright also helps steam escape.

Yes, you can prepare the quinoa filling and core the peppers up to 24 hours in advance. Store them separately in the fridge and assemble just before baking.

Absolutely. The combination of high fiber and protein helps increase satiety, which can prevent overeating and support weight management goals.

More Heart-Healthy Vegetarian Dinners

Try these plant-based recipes to bring color and flavor to your table.

Grilled Zucchini Greek Salad
GLP-1 Black Bean Burgers
Heart Healthy Arugula Ricotta Pizza

More Meals Starring Quinoa & Whole Grains

These hearty meals are packed with whole grain and veggie goodness.

Heart Healthy Quinoa Spinach Quiche
Heart Healthy Mediterranean Farro Salad (with Bell Peppers)
Heart Healthy Stuffed Acorn Squash

Ingredients

Recipe yields 8 servings

Helpful How-To Video

Directions

  1. Step 1

    Preheat oven to 350°. Line a 13 x 9–inch glass baking pan with parchment paper.

  2. Step 2

    In a saucepan, cook the quinoa in the water for 15 minutes, or until softened. Set aside.

  3. Step 3

    On a flat work surface, with a sharp knife, cut the tops off 8 bell peppers. Remove the cores and seeds without cutting through peppers. Arrange the cored peppers, standing upright, in the prepared baking pan.

  4. Step 4

    Chop the remaining bell pepper. In a large saucepan, heat the oil over medium heat until hot. Add the black beans, chopped bell pepper, carrot, celery, onion, garlic, water chestnuts, onion powder, garlic powder, salt, black pepper, cumin and cayenne pepper and cook until the vegetables are soft and mixture is heated through, about 7 minutes. Stir in the cooked quinoa, peas and tomato sauce.

  5. Step 5

    Sprinkle 1 tablespoon of the Parmesan cheese into the bottom of each pepper. Fill peppers with the quinoa mixture. Sprinkle the tops of the stuffed peppers with the Monterey Jack cheese.

  6. Step 6

    Bake the peppers for 30 minutes, covered with foil. Remove foil and bake 15 minutes more, or until peppers are softened and browned. Sprinkle with hot sauce, if using. Serve immediately.

Nutrition Facts

Serving Size:
1 stuffed pepper

224
Calories
7
g
Fat
13
mg
Cholesterol
181
mg
Sodium
28
g
Carbs
2
g
Sat. Fat
7
g
Fiber
11
g
Protein

Alternative Cooking Methods

  • Air Fryer: For a quicker version, air fry the stuffed peppers at 350°F for 15–20 minutes until the peppers are tender and the cheese is bubbly.
  • Slow Cooker: Place stuffed peppers in a slow cooker with 1/2 cup of water at the bottom and cook on low for 4–6 hours.

Serving & Storage Tips

  • Serve these peppers immediately with a dollop of Greek yogurt or a side of fresh avocado. 
  • Leftovers can be stored in an airtight container in the refrigerator for up to 4 days. 
  • To reheat, microwave on high for 2–3 minutes or place in the oven at 350°F until warmed through.

Ingredient Substitutions

Chickpeas or kidney beans work well as a high-fiber alternative.

Brown rice or farro can be used, though cooking times may vary.

Replace the cheeses with a vegan nutritional yeast blend or plant-based shreds.

Add chopped kalamata olives, dried oregano, and swap the cheese for a small amount of feta.

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