Meatless Monday: Fiesta Stuffed Peppers

By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Brighten up your Meatless Monday with these flavorful and easy to make stuffed peppers.  They are packed with plant protein from quinoa and black beans.  I used dry beans which I like to soak and cook on weekends to have plenty ready to go for meals the entire week.  You can use canned/boxed beans instead but look for BPA free on the label.

BPA (Bisphenol-A) is a chemical found in plastics and many can linings.  Excess exposure is being linked to numerous health conditions like cancer, heart disease, reproductive and behavior issues.   Exposure, mainly through diet, is on the rise and widespread with 93% of urine samples tested in 2003-2004 showing detectible levels.  I find the easiest way to make dry beans is in my slow cooker.  I rinse then soak them the night before, drain and rinse, add to slow cooker with spices, garlic and onions, then set to low for the day (8-10 hours).   I also used my rice cooker to make the quinoa.

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  • 2 cups (260 g) black beans (cooked)
  • 1 cup (128 g)  quinoa(dry)
  • 2 cups (500 ml) water
  • 4 bell peppers (capsicum)
  • 1 head broccoli
  • 1 onion
  • 3 cloves garlic
  • ½ tbsp (7.5 ml) chili powder
  • 1 tsp (5 ml) cumin
  • ¼ tsp (1 ml) sea salt
  • ¼ tsp (1 ml) ground pepper
  • 1 tbsp (15 ml) olive or coconut oil


  1. Soak beans and prepare as above ahead of time, or rinse from canned.
  2. Preheat oven to 350 F/177 C.
  3. Cook quinoa by adding the dry grain to 2 cups of water. Use rice cooker or cook on stove.  Simmer for 30 minutes until water is absorbed.
  4. While quinoa is cooking, wash peppers, broccoli.
  5. Slice tops off of peppers (capsicum) and chop flesh around stem.  Remove seeds and place to the side.
  6. Chop broccoli, onion and garlic.
  7. Add olive/coconut oil to sauté pan and heat to medium.  Add onion, peppers (capsicum), garlic and spices (chili powder, cumin, salt, pepper).
  8. Sauté until soft, about 5-8 minutes.  About 3-4 minutes in, add broccoli.
  9. Mix in black beans to sauté veggies.
  10. Once quinoa is ready, place in the bottom of the pepper then scoop in bean/veggie mix.
  11. Repeat for each pepper (capsicum).
  12. Place on baking sheet and bake for about 6-8 minutes until pepper is a bit soft.13.) Serve and enjoy!

Prep time: 15 minutes

Cook time: 45 minutes

Total time: 60 minutes

Servings: 4

  • Nutrition per serving:
  • Calories390
  • Fat8 g
  • Saturated Fat1 g
  • Cholesterol0 mg
  • Sodium480 mg
  • Carbohydrates66 g
  • Fiber15 g
  • Sugars9 g
  • Protein 18 g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Stacy is a Board Certified Specialist in Oncology Nutrition and an Integrative Nutritionist. She consults for various companies, focusing on health, wellness and innovative strategies to help increase individual’s fruit and vegetable intake. Stacy is an American College of Sports Medicine Certified Health Fitness Specialist; she holds a BS degree in Dietetics from Indiana University, completed her dietetic internship at Massachusetts General Hospital, and earned a Masters in Public Health from the University of North Carolina at Chapel Hill. She is a Senior Clinical Nutritionist at the Dana Farber Cancer Institute/Brigham & Women’s Hospital, Harvard Medical School teaching affiliates, in Boston, MA, with more than 20 years of experience. Stacy created and now serves as project manager and lead writer for nutrition services content on the Dana Farber website and the affiliated, nationally recognized nutrition app. Stacy is regularly featured on TV, radio, print and social media on behalf of Dana Farber and other organizations. Together with her husband, Dr. Russell Kennedy PsyD, they have a private practice, Wellness Guides, LLC. Stacy is an adjunct professor in Wellness and Health Coaching at William James College, currently teaching a graduate course in Health Coaching. Stacy is featured in the award winning documentary films, “Fat, Sick & Nearly Dead” and “Fat, Sick & Nearly Dead 2,” and serves on the Reboot with Joe Medical Advisory Board. Stacy lives in Wellesley with her husband, two sons and three dogs. She enjoys cooking, yoga, hiking and spending time with friends and family. Stacy is also one of the nutritionists who runs our Guided Reboot programs.

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