Seasonal: Winter Vegetable Stuffed Peppers

By: Isabel Smith, MS, RD, CDN

These flavorful stuffed peppers are easy to make and are a great way to incorporate seasonal vegetables into your meal. The seasonal brussels sprouts and butternut squash- along with all the other vegetables, are packed with phytonutrients that can help to boost your immune system and give you energy.

Seasonal brussels sprouts are part of the cruciferous vegetable family that also includes broccoli and cauliflower. Brussels sprouts are a great source of vitamins A, C, K, and folic acid- a heart-healthy B vitamin. Vitamin A is great for your eyes, vitamin C is good for your immune system, and vitamin K plays an important role in blood clotting.

Try these delicious, fiber and protein filled peppers for an easy and delicious meal! You can also add other vegetables and switch the quinoa for brown rice to mix it up.

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  • 1/2 cup quinoa
  • 1 cup water
  • 1/2 tsp olive oil
  • 1/2 yellow onion
  • 4 large brussels sprouts chopped
  • 1 cup chopped butternut squash
  • 1/2 cup sliced mushrooms
  • 1/3 cup baby tomatoes halved
  • 1 bunch kale
  • 1/3 cup pine nuts
  • dash of sea salt
  • pepper to taste
  • 1 tbsp dried basil
  • 1 tsp garlic powder
  • 4 or 5 whole peppers


  1. Pre-heat the oven to 350 degrees.
  2. Cook the quinoa in a medium sauce pan, following the instructions on the package.
  3. Heat a large pan over medium heat and add the olive oil.
  4. When the pan is hot add the onion, brussels sprouts and butternut squash- cook for 15 minutes or until the vegetables are soft, stirring occasionally.
  5. Add the tomatoes and mushrooms to the pot- cook for 5 minutes or until soft, stirring occasionally.
  6. Add the cooked quinoa, kale, pine nuts, and spices to the pan and stir until mixed and then remove the pan from heat.
  7. Cut the tops off of the peppers, clean the seeds out of the inside of the peppers, and place them on a baking sheet.
  8. Spoon the cooked vegetables and quinoa into the peppers until full, then put the tops back on the peppers.
  9. Place the stuffed peppers into the oven and cook for 15-20 minutes, or until the outsides of peppers are soft.
  10. Remove the peppers from the oven, serve and enjoy.

Prep time: 10 minutes

Cook time: 40 minutes

Total time: 50 minutes

Servings: 2-4

  • Nutrition per serving:
  • Calories370
  • Fat6g
  • Saturated Fat1g
  • Cholesterol0mg
  • Sodium75mg
  • Carbohydrates67g
  • Fiber14g
  • Sugars14g
  • Protein 15g

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

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Isabel Smith, MS, RD, CDN

Isabel is a Registered Dietitian, wellness expert and fitness coach. Isabel has her own nutrition and wellness practice based in New York City, Isabel Smith Nutrition, but she works with clients and corporations both nationwide and worldwide in a variety of areas including skin health, weight loss, gastrointestinal issues and allergies, sports nutrition, general wellness and more. As a Guided Reboot coach, Isabel has helped hundreds juice their way to better health. When she isn’t helping clients achieve optimal nutrition and wellness, she can be found trying and creating new juices and making other healthy recipes, running, cooking, spinning, practicing yoga, and enjoying time with her two Yorkshire terriers. Isabel is also one of the nutritionists who runs our Guided Reboot programs.

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