Mar 27, 2013

Quinoa Stuffed Peppers

This dish is so hearty that I could only eat one half of a pepper. Of course, there’s all that extra quinoa and vegetable filling that’s surrounding the peppers. Yum. I really like stuffed peppers when they’re made with red bell peppers. But alas, I refuse to spend $4 for ONE pepper. $2 is enough for the green ones! I refuse to ingest anything other than organic peppers (see my post on The Dirty Dozen…). No, I can’t force myself to eat all those pesticide residues. Come on, Spring! I have 55 organic red pepper seedlings that will be ready to go into the ground in a few weeks. When it finally stops snowing that is.

My mom made stuffed peppers sometimes. They were stuffed with white rice and ground beef, similar to our stuffed cabbage meals. I guess that’s the tradition, right? Well I’m here to create new, healthier traditions!



I consider quinoa to be a “super grain.” This cute little grain packs quite a nutritional punch. It dates back some 4,000 years and was considered “the gold of the Incas” when they realized that it increased the stamina of their warriors. This ancient seed is one of the most protein-rich plant foods you can eat. It is also rich in magnesium, riboflavin and manganese and has twice as much fiber as many other grains.


  • 1 cup quinoa + 2 cups water
  • 2 large bell peppers
  • 1 medium-sized diced onion
  • ½ pound diced mushrooms
  • 1 diced carrot
  • ¼ cup dried currants (or raisins)
  • ¼ cup sunflower seeds (or pumpkin seeds)
  • 2 tsp Spike salt-free seasoning
  • 1 tsp low-sodium soy sauce (optional)
  • 1-2 cups tomato sauce (depending on how saucy you like it)
  • handful chopped walnuts for topping
  • 1 TBS nutritional yeast for topping
  1. Preheat oven to 350 degrees F.
  2. Rinse quinoa and set aside.
  3. Bring 2 cups water to a boil. 
  4. Add quinoa and lower heat. Cover and simmer until the water is absorbed (about 15 minutes).
  5. Meanwhile, remove the tops of the peppers and dice the flesh that is leftover around the stem. Waste not, want not!
  6. Water sauté the onion until soft.
  7. Add the mushrooms, carrots, pepper tops, currants, seeds, Spike and soy sauce and cook until the veggies are barely tender. They will continue to cook in the oven.
  8. When the quinoa is done, add it to the veggie mixture and stir to combine.
  9. Lightly grease a deep casserole dish.
  10. Stand the peppers up in the dish and stuff them with the quinoa mixture.
  11. Add remaining mixture around the peppers. Make sure you use a large enough baking dish to fit the extra quinoa but not so large that the peppers fall over. Of course, you can modify this recipe to make more if you want. Just use the proper sized baking dish.
  12. Top with walnuts and tomato sauce.
  13. Sprinkle the top with a little nutritional yeast.
  14. Cover. It’s best to use one of those deep casserole dishes that have the glass lids if you have one. Otherwise you can use aluminum foil, making sure that the foil does not touch the food.
  15. Bake for about 30 minutes, until the peppers are tender.

Serves 2. Enjoy!

Healthy trails,


5 responses to “Quinoa Stuffed Peppers”

  1. Anonymous says:

    Helyn, I want to thank you for all the yummy recipes. I have just started this journey of eating for my health. I followed Dr.Furhman's plan last year during the spring, and felt fabulous. I fell into my old ways at Thanksgiving, but am now 2 weeks in and feeling so much better. I tried this recipe tonight and it was wonderful. Thanks for all your work & inspiration. Will you ever publish a cookbook? I am originally from Spartanburg SC & now live in NH. I love Asheville & will be traveling down that way in May. I would love to eat out in Asheville if you have any favorite places please let me know. Again thanks, this blog has so blessed me . Katie O.

  2. Helyn says:

    Hi Katie!

    I am so happy that you are enjoying my recipes! 🙂 That's great that you're back on the Fuhrman program. Well done! Yes, in Asheville there are a few restaurants that we sometimes visit: Laughing Seed and Rosetta's Kitchen are both good and offer many selections for us. There is also a 5-star vegan restaurant called Plant. A little more pricey but really yummy. Have a great trip and thanks for the feedback!!

  3. Helyn says:

    Oh, and YES! I am working on a cookbook… almost done!

  4. Kath Boswell says:

    Hi Helyn,
    I made these gems for supper. I never liked stuffed peppers growing up, but these were fabulous. I loved all the textures and flavors. I would not change a thing. I could have easily stuffed two more peppers and made this four servings. Very filling and satisfying. Thank you for sharing.

  5. Helyn says:

    I'm so glad you enjoyed them, Kath. Thanks a bunch for the feedback! 🙂

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