High-Protein Stuffed Pepper Casserole

You know those days when you just can't face another piece of meat? Sometimes, I just can’t do it. It grosses me out, and reheated meat is just...I can’t. It's like chewing on an old shoe. So, I found myself on a quest for the perfect, vegetarian, protein-packed, easy-to-make, healthy, and - most importantly - reheatable lunch. And guess what? I struck gold with this High-Protein Stuffed Pepper Casserole! This dish is a game-changer. It's so good, it's going to be a regular on my meal prep menu. I can't gatekeep this one:

To make this stuffed pepper casserole, you’ll need the following ingredients:

• 1 cup quinoa, rinsed and cooked according to package instructions:

• 1 can (15 oz) black beans, rinsed and drained

• 1 can (15 oz) chickpeas, rinsed and drained

• 1 can (15 oz) diced tomatoes (with juice)

• 3 bell peppers, diced (any color)

• 1 cup corn kernels (fresh, canned, or frozen)

• 1 cup shredded cheese (cheddar, mozzarella, or dairy-free cheese)

• 1 small onion, diced

• 2 cloves garlic, minced

• 1 tbsp olive oil

• 1 tsp cumin

• 1 tsp paprika

• 1/2 tsp chili powder

• Salt and pepper to taste

• Fresh cilantro or parsley for garnish (optional)

  
  

Instructions

1. Preheat Oven: Set your oven to 375°F (190°C).

2. (Optional) Sauté Vegetables: In a large skillet, heat olive oil over medium heat. Add onion and garlic, cooking until softened (about 3-5 minutes). Add diced bell peppers and sauté until slightly tender, about 5 minutes. - I personally did not do this for times sake and it ended up totally perfect! But, I wanted to include this for you.

3. Mix Ingredients: In a large mixing bowl, combine the cooked quinoa, black beans, chickpeas, diced tomatoes (with juice), corn, sautéed veggies, cumin, paprika, chili powder, salt, and pepper.

4. Assemble Casserole: Pour the mixture into a greased 9x13-inch baking dish. Sprinkle shredded cheese evenly on top.

5. Bake: Cover with foil and bake for 20 minutes. Remove the foil and bake for an additional 10-15 minutes, until the cheese is melted and bubbly.

6. Garnish and Serve: Remove from the oven, let cool slightly, and garnish with fresh cilantro or parsley if desired.

   
   

   

   
   

Nutritional Benefits of Key Ingredients:

This stuffed pepper casserole is more than just a tasty meal; it’s packed with nutrient-dense ingredients that provide various health benefits:

1. Quinoa: This ancient grain is not only high in protein but also contains fiber, magnesium, B-vitamins, iron, and all nine essential amino acids.

2. Black Beans: Rich in fiber and protein, black beans also provide folate, iron, and other essential minerals.

3. Chickpeas: Another great source of protein and fiber, chickpeas are also high in folate and manganese, supporting bone health.

4. Bell Peppers: High in vitamin C and antioxidants, bell peppers contribute to immune health and skin vitality.

5. Corn: A good source of fiber, corn adds natural sweetness and texture.

6. Cheese: Provides protein and calcium, contributing to strong bones and overall satisfaction from the dish.

   
   

Tips for Making This Recipe

To help make this recipe even easier and more flavorful, here are a few helpful tips:

• Prep Ahead: You can chop your vegetables and cook the quinoa ahead of time. Store them in the fridge until you’re ready to assemble the casserole.

• Adjust the Spice: If you prefer a spicier casserole, increase the chili powder or add a dash of cayenne pepper.

• Add More Veggies: Feel free to add other vegetables like zucchini, mushrooms, or carrots for extra nutrients.

• Use Dairy-Free Cheese: If you’re looking for a vegan option, use dairy-free cheese and check that your canned ingredients are free from animal products.

• Double the Recipe: This dish freezes well, so consider doubling the recipe and freezing half for a quick meal on a busy day.

  
  

  

  
  

Serving and Reheating Suggestions

This high-protein stuffed pepper casserole is versatile and works well in many meal contexts:

• Serve with a Side Salad: A simple side salad with greens, cucumbers, and a light vinaigrette makes a refreshing contrast to the hearty casserole.

• Top with Salsa or Greek Yogurt: Add extra flavor with a dollop of salsa or a spoonful of Greek yogurt.

• Reheat for Lunch: This dish reheats wonderfully in the microwave. Just add a splash of water before reheating to keep it from drying out.

• Freeze Individual Portions: For meal prepping, portion out servings in airtight containers and freeze. Defrost in the fridge overnight, then reheat.

  
  

Ever tried to whip up a meal and ended up with something that tastes like a science experiment gone wrong? Fear no more! This protein-packed, meatless stuffed pepper casserole is your culinary lifesaver. It's versatile, nutritious and so easy to make, it practically cooks itself. Say goodbye to chewing on reheats that taste like an old shoe, this dish is bursting with flavors and textures that'll make your taste buds do a victory dance. Whether you're prepping meals for the week, hosting a family dinner, or just hungry, this casserole's got your back! Ready to dig in?