Here’s a high-protein recipe for Turkey and Quinoa Stuffed Peppers, a hearty, wholesome meal that combines lean ground turkey and protein-rich quinoa with the vibrant flavours of bell peppers. This dish is perfect for meal prep, family dinners, or a filling, nutritious lunch. It’s simple to make, packed with protein and nutrients, and offers a delicious balance of textures and flavours.
Why Turkey and Quinoa Stuffed Peppers?
Stuffed peppers are a versatile, nutritious meal that can easily be adapted to fit various dietary preferences. By using turkey and quinoa as the main ingredients, you create a meal that’s not only high in protein but also full of fibre and essential nutrients. Ground turkey is a lean source of protein that pairs perfectly with fluffy quinoa, while the bell peppers provide a burst of sweetness and a colourful presentation.
Key Benefits of This Dish
- High in Protein: Lean turkey and quinoa are both excellent sources of protein, supporting muscle recovery and keeping you full longer.
- Rich in Fibre: Quinoa and bell peppers are high in fibre, promoting healthy digestion and stabilising blood sugar levels.
- Loaded with Vitamins: Bell peppers are rich in vitamins A and C, while quinoa provides magnesium, iron, and antioxidants.
- Low in Fat: Using lean ground turkey keeps the fat content low, making this dish a healthier option for those watching their fat intake.
Tips for Customising Your Turkey and Quinoa Stuffed Peppers
- Add More Vegetables: You can add extra veggies to the filling, such as diced zucchini, mushrooms, or spinach, for even more nutrition and texture.
- Switch the Protein: If you prefer, you can use ground chicken, beef, or a plant-based alternative in place of the turkey.
- Make It Vegan: For a vegan version, swap the turkey with black beans or lentils and use a dairy-free cheese option.
- Spice It Up: Add some diced jalapeños or a dash of hot sauce to the filling if you like a bit of heat.
Serving Suggestions
- Serve these Turkey and Quinoa Stuffed Peppers with a fresh side salad or roasted vegetables for a complete meal.
- You can also serve them with a side of guacamole or salsa for a Mexican-inspired twist.
- Leftovers reheat beautifully, making them a great option for meal prep. Store them in the fridge and enjoy them throughout the week.
Why This Dish is Perfect for Your Diet
- High-Protein: This dish provides a significant amount of protein, making it perfect for those looking to support muscle growth or maintain a balanced diet.
- Low-Fat and Low-Calorie: Lean ground turkey keeps the fat content low, while quinoa adds bulk and nutrition without extra calories.
- Versatile and Customisable: You can easily adjust the ingredients to fit your dietary needs or preferences, making it suitable for a variety of eating plans, including gluten-free or low-carb diets.
Nutritional Content (Per Stuffed Pepper)
- Calories: 250–300 kcal
- Protein: 25–30 g
- Carbohydrates: 20–25 g
- Sugars: 6–8 g
- Fibre: 5–7 g
- Fat: 8–10 g
- Saturated Fat: 2–3 g
- Sodium: 400–500 mg
- Vitamins and Minerals: High in vitamin C, iron, and potassium.
Ingredients
- 4 large bell peppers (any colour) đ«
- 450g lean ground turkey đŠ
- 1 cup cooked quinoa đ
- 1 small onion, diced đ§
- 2 cloves garlic, minced đ§
- 1 can (400g) diced tomatoes đ
- 1 teaspoon cumin đż
- 1 teaspoon smoked paprika đ¶ïž
- 1/2 teaspoon oregano đż
- Salt and pepper to taste đ§
- 1/2 cup shredded cheese (optional, for topping) đ§
- Fresh cilantro or parsley, for garnish đż
- Olive oil đ«
Instructions
- Preheat the Oven: Preheat your oven to 180°C (350°F). While the oven heats up, prepare the bell peppers by cutting off the tops and removing the seeds and membranes. Set them aside.
- Cook the Quinoa: If you haven’t already cooked the quinoa, prepare it according to the package instructions. Quinoa usually takes about 15 minutes to cook, and you can use water or chicken broth for added flavour.
- Cook the Turkey: In a large skillet, heat a tablespoon of olive oil over medium heat. Add the diced onion and sauté for 2–3 minutes until softened. Stir in the garlic and cook for another minute. Add the ground turkey to the skillet, breaking it up with a spoon as it cooks. Season with cumin, smoked paprika, oregano, salt, and pepper. Cook until the turkey is browned and fully cooked through, about 6–8 minutes.
- Prepare the Filling: Once the turkey is cooked, stir in the cooked quinoa and diced tomatoes. Allow the mixture to simmer for a few minutes to let the flavours meld together. Taste and adjust the seasoning if needed.
- Stuff the Peppers: Place the prepared bell peppers in a baking dish. Carefully spoon the turkey and quinoa mixture into each pepper, packing it in gently. If you’re using cheese, sprinkle it on top of each stuffed pepper for a melty, golden finish.
- Bake the Peppers: Cover the baking dish with foil and bake in the preheated oven for 25–30 minutes, or until the peppers are tender. For a golden cheese topping, remove the foil during the last 5 minutes of baking.
- Garnish and Serve: Remove the stuffed peppers from the oven and garnish with fresh cilantro or parsley. Serve hot and enjoy this nutritious, protein-packed meal.
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