Colorful mini bell peppers filled with a creamy, savory mix of hummus, herbs, and quinoa. A vibrant and nutrient-rich option ideal for snacks, appetizers, or light lunches.
Preparation Time
- Prep: 20 minutes
- Cook: 0 minutes (unless roasting, optional)
- Total: 20 minutes
- Servings: 4 (3–4 halves per serving)
Ingredients
- 12 mini bell peppers (assorted colors)
- 1 cup cooked quinoa (cooled)
- ¾ cup classic hummus (unsweetened, no preservatives)
- 1 tablespoon lemon juice
- 1 tablespoon chopped fresh parsley or cilantro
- 1 tablespoon chopped scallions or red onion
- Sea salt and black pepper to taste
- Optional: chili flakes or smoked paprika for garnish
Instructions
- Slice each mini pepper in half lengthwise and remove seeds and membranes.
- In a bowl, mix quinoa, hummus, lemon juice, herbs, onion, salt, and pepper.
- Fill each pepper half with 1–2 teaspoons of the mixture, smoothing the top.
- Garnish with herbs or a pinch of paprika. Serve chilled or at room temperature.
Estimated Nutritional Value (Per Serving)
| Nutrient | Amount (Approx.) |
|---|---|
| Calories | ~160 kcal |
| Carbohydrates | ~18 g |
| Protein | ~6 g |
| Fat | ~7 g |
| Fiber | ~5 g |
| Vitamin C | ~150% DV |
| Iron | ~10% DV |
Evidence-Based Health Benefits
1. Immune support and antioxidant action
Mini bell peppers are rich in vitamin C and carotenoids, which help reduce oxidative stress.
Reference: Carr & Maggini, Nutrients, 2017.
2. Digestive and cardiovascular health
Quinoa provides fiber and plant-based protein that support glycemic balance and gut health.
Reference: Alvarez-Jubete et al., Plant Foods for Human Nutrition, 2010.
3. Anti-inflammatory and metabolic effects
Chickpeas in hummus are a source of resistant starch and polyphenols, linked to better lipid profiles and reduced inflammation.
Reference: Mudryj et al., Nutrients, 2014.
Kitchen Tips
- Use cooked quinoa that has cooled fully for easier mixing and firmer texture.
- If preferred, lightly roast the pepper halves at 375°F (190°C) for 10 minutes for a softer bite.
- This recipe is naturally plant-based and gluten-free.
- For added flavor, try mixing in sun-dried tomatoes or olives.
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