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Stuffed Bell Peppers with Quinoa

🌶️
AMY1 Friendly Vegetarian High Protein

⏱ 45 minutes

🍽 Serves 4

Perfect for Your Genetic Profile

These colorful stuffed peppers are perfect for those with high AMY1 expression who efficiently process quinoa and complex carbohydrates. The sweet bell peppers mask any bitter notes from the vegetables, making this ideal for TAS2R38 sensitive individuals.

Ingredients

  • 4 large bell peppers (any color), tops cut and seeds removed
  • 1 cup quinoa, rinsed
  • 2 cups vegetable broth
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 1 zucchini, diced
  • 1 cup corn kernels
  • 1 can (14 oz) diced tomatoes, drained
  • 1/2 cup fresh parsley, chopped
  • 2 tablespoons fresh basil, chopped
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
  • 1/4 cup nutritional yeast (optional)
  • 1/4 cup pine nuts, toasted

Instructions

  1. Preheat oven to 375°F (190°C). If peppers don't stand upright, trim a small slice from the bottom.
  2. Cook quinoa in vegetable broth according to package directions. Set aside to cool.
  3. Heat olive oil in a large skillet over medium heat. Sauté onion until translucent, about 5 minutes.
  4. Add garlic and cook for another minute until fragrant.
  5. Add diced zucchini and corn, cook for 3-4 minutes until zucchini is tender.
  6. Stir in diced tomatoes, cooked quinoa, parsley, basil, and oregano.
  7. Season with salt and pepper. Remove from heat and stir in nutritional yeast if using.
  8. Stuff each bell pepper with the quinoa mixture, packing gently.
  9. Place stuffed peppers in a baking dish with 1/4 cup water in the bottom.
  10. Cover with foil and bake for 30-35 minutes until peppers are tender.
  11. Remove foil, top with toasted pine nuts, and bake 5 more minutes.
  12. Let cool for 5 minutes before serving.

Nutritional Benefits

  • Complete Protein: Quinoa provides all essential amino acids
  • Complex Carbohydrates: Perfect for efficient AMY1 processors
  • Vitamin C: Bell peppers are rich in immune-supporting vitamin C
  • Fiber: Supports digestive health and blood sugar stability
  • Antioxidants: Colorful vegetables provide protective compounds

Genetic Profile Tips

  • AMY1 High Copy: Quinoa will be efficiently processed for sustained energy
  • TAS2R38 Sensitive: Sweet bell peppers balance any bitter vegetable flavors
  • Lactose Sensitive: This recipe is naturally dairy-free