Quinoa Tabbouleh Stuffed Peppers

Quinoa tabbouleh stuffed peppers are a light and fresh version of the classic stuffed pepper. Make this cold salad version for warm months and light meals.

 

 

TABLE OF CONTENTS - Jump to any section:

1. 1. Quinoa tabbouleh salad
   2. Cold stuffed bell pepper
   3. Meal prep and storage
   4. Tabbouleh Stuffed Peppers Recipe

Quinoa tabbouleh salad

These tabbouleh stuffed peppers are filled with a protein and fiber rich tabbouleh salad. 

I make my tabbouleh with quinoa instead of the traditional bulgur wheat so it is gluten free. I also add chickpeas to increase protein, so this can be a proper, satisfying meal.

My version is more of a veggie packed Mediterranean chickpea salad - quinoa tabbouleh mashup. It is full of freshness, textures, and layers of bright and briny flavor.

 

 

 

Cold stuffed bell pepper

I love a stuffed pepper, and in all my years of making them, it sure took me a while to make a cold salad version. 

This quinoa tabbouleh stuffed pepper has a crisp crunch of the raw pepper with the herby freshness of the tabbouleh. There is an added bright, tangy bite from crumbled vegan goat cheese sprinkled on top. 

These cold salad stuffed peppers are perfect for hot summer days when you don't want to turn on an oven, but I honestly love the freshness so much, I may make this cold version just as much as a warm baked stuffed pepper. If you prefer refreshing meals in the warm summer months like we do, see these cool recipes for hot weather.

If you are not a fan of this cold version, see my stuffed pepper recipes, where you will find plenty of flavors. For an even easier option, these deconstructed stuffed pepper bowls are a favorite!

Those of you who enjoy my Halloween jack o lantern peppers had to know I'd make one...

 

Meal prep and storage

This fresh quinoa tabbouleh salad is a great meal prep recipe. 

Make this tabbouleh ahead of time and refrigerate in a glass container with a tightly fitting lid. When making the stuffed peppers, I prep the tabbouleh salad in advance, and only core, prep, and stuff the bell peppers at meal time. 

My rule for maximum flavor and freshness is to enjoy this quinoa tabbouleh salad within three to four days.

 

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Yield: 8 servings

Quinoa Tabbouleh Stuffed Peppers

Print

Fresh and satisfying, these cool salad stuffed peppers are brimming with bright flavors and are rich in fiber and protein.

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Ingredients

Mediterranean inspired vinaigrette

• juice and zest of 2 lemons
• ¼ cup extra virgin olive oil
• 2 tablespoons red wine vinegar
• 1 tablespoon Dijon mustard
• 2 teaspoons red pepper flakes
• fresh cracked black pepper
• sea salt

Chickpea Quinoa Tabbouleh

• 1 ½ cups cooked quinoa (see note)
• 1 (15 ounce) can chickpeas, drained
• 1 bunch fresh parsley, chopped fine
• 1 bunch fresh mint, chopped fine
• 1 large English cucumber, scrubbed or peeled and diced
• 1 red bell pepper, cored and diced
• 1 cup cherry tomatoes, halved
• ⅓ cup pepperoncini, diced
• ¼ cup kalamata olives, pitted and sliced
• whole bell peppers, tops removed, cored and cleaned
• ¼ cup vegan goat cheese, crumbled on top

Instructions

1. Cook the quinoa according to these instructions.
2. In a large bowl, whisk together all of the vinaigrette ingredients.
3. To that bowl with vinaigrette, add the cooked and cooled quinoa, chickpeas, parsley, mint, cucumber, bell pepper, tomatoes, pepperoncini, and kalamata olives.
4. Use tongs or forks to toss, mixing and coating completely with vinaigrette.
5. Fill each bell pepper with salad.
6. Top with goat cheese and serve.

Notes

See: How to cook quinoa

BEST CUCUMBER FOR THIS RECIPE

I prefer to use English cucumbers for most salads, English cucumbers are also called European or seedless cucumbers, though they do have very small seeds. English cucumbers have great crunch and less water content than a common garden cucumber.

I have also used the smaller Persian cucumbers, but they are smaller so use a few more than this recipe calls for. 

Because of the higher water content, I do not recommend a garden cucumber. Save those for pickles!

Meal prep and storage

This fresh quinoa tabbouleh salad is a great meal prep recipe. 

Make this tabbouleh ahead of time and refrigerate in a glass container with a tightly fitting lid. When making the stuffed peppers, I prep the tabbouleh salad in advance, and only core, prep, and stuff the bell peppers at meal time. 

My rule for maximum flavor and freshness is to enjoy this quinoa tabbouleh salad within three to four days.

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

• 
  Fiesta Salad Bowl
• 
  Organic White Quinoa
• 
  Dijon from France
• 
  Organic Olive Oil
• 
  Red Wine Vinegar
• 
  Glass Food Prep

Nutrition Information:

Yield:

8

Serving Size:

1
Amount Per Serving: Calories: 202Total Fat: 9gUnsaturated Fat: 6gSodium: 272mgCarbohydrates: 23gFiber: 17gSugar: 4gProtein: 9g

nutrition calculations results vary by calculator, are for informational purposes only, and are not intended to replace medical advice or treatment.

 

about Kristina:

Kristina is spabettie! She found cooking at an early age, and created spabettie in 2010 to share vegan recipes. Kristina turned her culinary training into sharing vibrant vegan food!  Read more...

 

 

 

 

 

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