Stuffed bell peppers are a colorful, tasty, and satisfying dish that’s perfect for lunch or dinner. This version is inspired by Mediterranean flavors and uses a hearty mix of quinoa, black beans, and ground lamb. Packed with protein, vitamins, and fiber, this dish is both delicious and nutritious. The natural sweetness of bell peppers pairs wonderfully with the savory spiced filling, while the lamb gives a rich flavor and added depth.
What Are the Health Benefits of Stuffed Bell Peppers with Quinoa, Black Beans, and Lamb?
This meal offers a wide range of health benefits. Quinoa is a complete plant-based protein, meaning it provides all nine essential amino acids. It’s also rich in fiber, magnesium, and iron. Black beans are another great vegetarian protein source, loaded with fiber and antioxidants that support heart health and digestion.
Ground lamb adds high-quality animal protein, along with vital nutrients like zinc and vitamin B12. Bell peppers are rich in vitamin C, vitamin A, and antioxidants, which can help boost your immune system and support healthy skin and vision.
However, it’s important to eat lamb in moderation as it is high in saturated fat. Using lean ground lamb or substituting with ground turkey or chicken can reduce the fat content if desired. Also, those sensitive to legumes or nightshade vegetables (like bell peppers) should use caution.
How to Make Protein-Rich Mediterranean Stuffed Bell Peppers
Ingredients
- 4 large bell peppers (any color), tops cut off and seeds removed
- 1 cup cooked quinoa
- 1 can (15 oz) black beans, rinsed and drained
- 1/2 pound lean ground lamb
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1/2 teaspoon dried oregano
- 1/2 teaspoon salt (or to taste)
- 1/4 teaspoon black pepper
- 1 tablespoon olive oil
- 1/4 cup chopped fresh parsley or cilantro
- 1/2 cup crumbled feta cheese (optional)
- 1/4 cup tomato sauce or diced tomatoes
Instructions
- Preheat your oven to 375°F (190°C).
- In a medium skillet, heat olive oil over medium heat. Add the chopped onion and cook for 3–4 minutes until softened. Stir in the garlic and ground lamb. Cook until the lamb is browned and fully cooked, about 5–6 minutes. Use a spatula to break any clumps.
- Add cumin, paprika, oregano, salt, and pepper. Mix well to coat the meat and aromatics with the spices.
- In a large mixing bowl, combine the cooked lamb mixture, quinoa, black beans, tomato sauce, and parsley. If using feta cheese, gently stir it in now.
- Stuff each bell pepper with the mixture, pressing down gently to pack the filling well. Arrange the stuffed peppers upright in a baking dish.
- Cover the dish with foil and bake for 30 minutes. Remove the foil and bake for another 10-15 minutes, until the peppers are tender and slightly browned on top.
- Let them cool for a few minutes before serving. Garnish with extra herbs or a squeeze of lemon juice if desired.
Tips and Serving Ideas
You can serve these stuffed peppers with a side salad or some warm pita bread. For a dairy-free version, skip the cheese or replace it with a plant-based alternative. You can also swap out the lamb for ground turkey or a vegetarian meat substitute if you’re looking to reduce red meat intake.
This wholesome Mediterranean-style stuffed bell pepper recipe is easy to prepare, heart-healthy, and full of flavor. Whether you’re trying to eat more protein or just looking for a vibrant family meal, this dish is a winner.
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