When anyone starts to eat more plant-based, a common question that usually comes up revoles around protein. For whatever reason, protein is always a concern here in America. I wanted to put together a post that briefly talks about protein and provides a delicious recipe that fits the bill; easy to make, high in protein, and everyone will eat it. These quinoa and black bean stuffed peppers are something you will love to add to your meal plan for sure!
How much protein do you need?
The recommended dietary allowance for protein is about 50 grams a day – specifically 46 grams in women and 56 grams in men. If you are someone who works out consistently with heavy cardio and strength training, the numbers required might need to be increased. If you are concerned about your specific numbers, I suggest talking to your doctor but from all the research I have read, higher protein diets are setting the body up for possible problems down the road.
That does not mean I am saying protein isn’t important – it is – I just think we can calm down on the whole, “are you getting enough protein?” question because most likely you are! In the recipe below, I’ll break down how much you are getting in just this one meal.
When eating a plant-based diet, how can you guarantee you are getting enough protein?
In a nutshell, you want a variety of whole grains, fruits, veggies, legumes, nuts, and seeds. It is easy I promise but if you are transitioning I know the thought is there. Here are some ideas.
- Plant-Based Proteins
A successful plant-based diet lies in incorporating a variety of protein-rich plant foods. Include legumes such as lentils, chickpeas, and black beans, as well as quinoa, tofu, tempeh, and edamame which is why the below recipe is ideal! - Always aim to add a variety
Eating a variety of fruits and vegetables ensures you get a broad spectrum of nutrients. Different plant foods offer varying amino acid profiles, so diversity is key to achieving a well-balanced diet. Think salads, stir-fries, and Buddha bowls. - Work on planning out some meals
As a busy mom, meal planning can be a game-changer. Spend some time each week planning out your meals around staples like quinoa, roasted chickpeas, beans, and even tofu.
Here is your recipe for the quinoa and black bean stuffed peppers
First, let’s break down the protein content of this meal. Please note that the protein content can vary based on specific brands and variations of ingredients used. The values provided here are approximate estimates but this will give you a general idea.
Protein Content per Serving:
- Quinoa (1 cup cooked): ~8 grams of protein
- Black Beans (1 cup, canned and drained): ~15 grams of protein
- Corn (1 cup): ~5 grams of protein
- Vegan Shredded Cheese (1 cup, if used): ~10 grams of protein (protein content can vary by brand)
Total estimated protein per serving: ~38 grams (if using vegan shredded cheese)
As I mentioned, protein content may vary based on the specific ingredients and quantities used in the recipe. However, this plant-based meal provides a substantial amount of protein, thanks to the combination of quinoa, black beans, and, if included, vegan shredded cheese.
Quinoa and Black Bean Stuffed Peppers
Ingredients
- 4 large bell peppers halved and seeds removed
- 1 cup quinoa
- 2 cups vegetable broth
- 1 can (15 oz) black beans drained and rinsed
- 1 cup corn
- 1 cup cherry tomatoes
- 1 cup red onion finely chopped
- 2 cloves garlic minced
- 1 tsp ground cumin
- 1 tsp chili powder
- 1 cup tomato sauce
- 1 cu vegan shredded cheese optional
- fresh cilantro for topping optional
Instructions
- Preheat your oven to 375°F
- In a medium saucepan, combine the quinoa and vegetable broth. Bring to a boil, then reduce the heat, cover, and simmer for about 15 minutes or until the quinoa is cooked and the liquid is absorbed.
- While the quinoa is cooking, cut the bell peppers in half and remove the seeds. Place the pepper halves in a baking dish.
- In a large mixing bowl, combine the cooked quinoa, black beans, corn, cherry tomatoes, red onion, garlic, cumin, chili powder, salt, and pepper. Mix well to combine.
- Spoon the quinoa and black bean mixture into each bell pepper half, pressing it down gently. Pour a small amount of tomato sauce over each stuffed pepper.
- Cover the baking dish with aluminum foil and bake in the preheated oven for 25-30 minutes or until the peppers are tender.
- If desired, remove the foil, sprinkle vegan shredded cheese on top of each stuffed pepper, and bake for an additional 5-7 minutes, or until the cheese is melted and bubbly.
- Remove from the oven and let it cool slightly. Garnish with fresh cilantro or toppings of your choice.
