This colorful dish features bell peppers filled with a tasty mix of quinoa, veggies, and Italian herbs. It’s a great way to enjoy a healthy meal that packs a punch of flavor!
Meal prep has never been easier! I love making a big batch on Sundays. Just pop them in the fridge, and I have lunch ready for the week. Talk about a win-win! 😊
Key Ingredients & Substitutions
Bell Peppers: I love using a mix of red, yellow, and green peppers for their vibrant colors and sweetness. If you’re sensitive to nightshades, zucchini boats or eggplant could work as a substitute!
Quinoa: This grain is packed with protein and gives a nice fluffy texture. You can swap it with brown rice, couscous, or even farro for a different flavor.
Cheese: I often use low-fat mozzarella to keep it lighter, but feel free to skip it if you’re dairy-free! Nutritional yeast gives a cheesy flavor without the dairy.
Spinach: Fresh baby spinach is great for adding nutrients. You can replace it with kale or any leafy green you have on hand. Frozen spinach can also work—just thaw and drain before using!
What’s the Best Way to Stuff the Peppers Without Making a Mess?
Stuffing bell peppers can be tricky if you want to keep everything neat. Here’s a simple method:
- After cooking your filling, use a spoon or small measuring cup to scoop it into each pepper.
- Pack the filling tightly, but don’t overstuff, as it will expand while baking.
- A little mess is okay, just make sure to set the peppers in a baking dish that can catch any spillage!
When serving, let the peppers cool slightly before slicing them. This helps keep the filling together and makes it easier to enjoy without everything falling out!
Healthy Italian Stuffed Peppers Meal Prep
Ingredients You’ll Need:
For the Stuffed Peppers:
- 4 large bell peppers (any color), tops cut off and seeds removed
- 1 cup quinoa, rinsed
- 2 cups low-sodium vegetable broth or water
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 medium zucchini, diced
- 1 cup cherry tomatoes, halved
- 1 cup baby spinach, chopped
Optional Cheese:
- 1/2 cup low-fat mozzarella cheese, shredded
- 1/4 cup grated Parmesan cheese
Seasonings:
- 1 teaspoon dried Italian seasoning (or a mix of basil, oregano, thyme)
- 1/2 teaspoon red pepper flakes (optional for a little heat)
- Salt and freshly ground black pepper, to taste
For Garnish:
- Fresh basil or parsley, for garnish (optional)
How Much Time Will You Need?
This delicious meal prep takes about 15 minutes to prepare and 40 minutes to cook, so you’re looking at around 55 minutes total. Get ready to enjoy a hearty, healthy meal that you can keep in the fridge for lunch or dinner throughout the week!
Step-by-Step Instructions:
1. Preheat the Oven:
Start by preheating your oven to 375°F (190°C) so it’s nice and hot when your stuffed peppers are ready to go in.
2. Cook the Quinoa:
In a medium pot, combine the rinsed quinoa and vegetable broth (or water). Bring it to a boil, then lower the heat to a simmer. Cover and let it cook for about 15 minutes, or until the quinoa is fluffy and the liquid has been absorbed. Once done, fluff it up with a fork and set aside.
3. Sauté the Veggies:
While the quinoa is cooking, grab a large skillet and heat the olive oil over medium heat. Add the chopped onion and cook for about 3 to 4 minutes until it becomes translucent. Then, add the minced garlic and sauté for another 30 seconds until it’s fragrant.
4. Add More Veggies:
Stir in the diced zucchini and cook for 4 to 5 minutes, until they are tender. Next, toss in the cherry tomatoes and chopped spinach, cooking until the spinach wilts, which should take around 2 minutes.
5. Combine Everything:
Remove the skillet from heat and stir in the cooked quinoa, Italian seasoning, red pepper flakes (if you want a kick), and salt and pepper to taste. This mixture is your delicious filling!
6. Stuff the Peppers:
Now comes the fun part! Generously stuff each bell pepper with the quinoa veggie mixture. Don’t be shy—pack it in there!
7. Bake:
Place the stuffed peppers upright in a baking dish. If you’re using cheese, sprinkle the tops with shredded mozzarella and Parmesan. Cover the dish with foil and bake for 30 minutes. After that, take off the foil and bake for an additional 10 minutes, until the peppers are tender and the cheese is melted and bubbly.
8. Cool and Serve:
Take the stuffed peppers out of the oven and let them cool slightly. If you like, garnish with fresh basil or parsley for added flavor and a nice presentation.
9. Store for Later:
If you have leftovers (or if you’re making these for meal prep), place them in airtight containers and refrigerate. They’ll stay fresh for up to 4 days. Just reheat before enjoying your nutrient-packed meal!
Enjoy your vibrant, flavorful Healthy Italian Stuffed Peppers!
FAQ for Healthy Italian Stuffed Peppers Meal Prep
Can I Use Different Types of Peppers?
Absolutely! While bell peppers are great, you can also use poblano or even eggplant as alternatives for stuffing. Just make sure the vegetable you choose can hold up to baking!
How Can I Store Leftovers?
Store leftover stuffed peppers in airtight containers in the fridge for up to 4 days. Reheat them on the stove or in the microwave, covering them to maintain moisture and avoid drying out.
Can I Make These Stuffed Peppers Vegan?
Yes! To make this dish vegan, simply omit the cheese or replace it with a dairy-free cheese alternative or nutritional yeast for added flavor without the dairy.
What Can I Substitute for Quinoa?
If you’re looking for alternatives to quinoa, brown rice or farro are excellent choices. You could also use a grain blend or even lentils for a different texture and flavor!
