Nutrition
Calories: 403kcal | Carbohydrates: 30.3g | Protein: 30.1g | Fat: 11.6g | Fiber: 13g
These Stuffed Peppers are protein and fiber packed! We get 35% protein because we are using TVP (Textured Vegetable Protein) instead of rice or quinoa that’s typically used in a recipe like this!
Servings
Ingredients
- 3 Green Bell Peppers large, halved
- 1/2 Sweet Onion diced
- 4 cloves Garlic minced
- 2 Roma Tomatoes diced
- 1 1/2 cup TVP Textured Vegetable Protein
- 1 1/2 cup Water
- 2 tbsp Nutritional Yeast
- 1 tsp Italian Seasoning
- 1 tsp Garlic Salt
- 3/4 tsp Onion Powder
- 3/4 cup Vegan Feta Cheese Crumbles I used Follow Your Heart
- 1/2 cup Vegan Shredded Cheese I used Violife Mexican shreds
Instructions
- Preheat oven to 375 F (191 C).
- Add diced onions to a medium-low heat pan and saute for ~ 5 minutes.
- Add mined garlic to the pan, and continue sauteing for another 3 minutes.
- Add diced tomatoes; simmer for 3 - 5 minutes.
- Add water and TVP to tomato mixture.
- Add in your Nutritional Yeast and spices, stirring regularly.
- While your TVP is cooking, cut the Green Peppers in half (remove stem and seeds).
- Cover a baking sheet with parchment paper and place peppers cut-side down; bake in the oven for 20 - 25 minutes. You should be able to easily poke a fork into the pepper when done.
- Continue stirring and flipping TVP; it should be browning and becoming crumbly.
- Once TVP is the correct texture, remove from heat and allow to cool for 3 - 5 minutes. Once cool-ish, add Feta Crumbles (you want to make sure it’s off of the heat because vegan feta tends to melt and you want it to stay solid) and mix well.
- Once peppers and TVP are done, flip the peppers over and fill with TVP.
- Sprinkle shredded cheese on top.
- Put back in the oven and broil for 3 - 5 minutes until shredded cheese has melted.
Equipment
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Notes
Track this on My Fitness Pal searching:
PDV High Protein Stuffed Peppers
Soy-free Option:
- Use Textured Pea Protein instead of TVP - you can buy this on Amazon - I like the brand Acre Made.
Did you make this recipe?Mention @proteindeficient.vegan
Ingredients
- Green Bell Peppers – I always use Green Bell Peppers when I make Stuffed Peppers, but I guess you could use other colors if you have them. You should try to get ones as large as possible, since you’ll be stuffing them!
- Sweet Onion – you could use other kinds of onions, but I think the sweet onion goes well with the other flavors that we’re using.
- Garlic – I like to use fresh garlic, but if you’re looking to save some time, store-bought minced garlic can work too.
- Roma Tomato – I think you will definitely want a tomato, but I guess it doesn’t have to be a Roma; those are just my favorite! Probably because they’re kind of cute and little; also they seem to have a better meat to seed/goo ratio.
- TVP – Texture Vegetable Protein – if you haven’t discovered TVP yet, let me introduce you to your new best friend for getting your protein! TVP is a shelf-stable protein source that can be used in so many different ways, even in baked goods! You can typically find it at the store near the gluten-free flour options! If your store doesn’t have it, you can also buy it online. A lot of people use TVP as a ground “beef” type of substitute, but in this case, I kind of think of it as a substitute for rice because I feel like the texture is closer to rice than meat. TVP has really great macros and it’s also a good source of fiber. It’s made from de-fatted soy flour, so if you have issues with soy, you might want to substitute the TVP with rice, quinoa or TPP (Texture Pea Protein), but note that the calories/macros may change if you do this.
- Nutritional Yeast – in plant-based cooking, where there is cheesy flavor, there is nutritional yeast! Nutritional Yeast is a shelf stable ingredient that you can find at most stores. You can also buy it online; my favorite brands are Frontier, Bob’s Red Mill and Bragg’s. It also has a surprising amount of protein on a calorie basis!
- Italian seasoning, garlic salt, onion powder.
- Vegan Feta Crumbles – you don’t have to use these but I think they make the High Protein Stuffed Peppers extra delicious, because you get random little bites of salty, feta goodness. My favorite is the Follow Your Heart Feta Crumbles, but there are definitely other good options out there! If you’re trying to eat more Whole Food Plant Based (WFPB), you can omit this and maybe add some extra nutritional yeast.
- Vegan Shredded Cheese – I really love melted cheese on top of these Stuffed Peppers, and Violife Mexican Shreds work so well, but use whichever kind you like most! Once again, for WFPB, feel free to omit!
Instructions
- Pre-heat the oven to 375 F (190 C).
- Wash and cut the Bell Peppers in half, length-wise. Remove the stem and the seeds.
- I usually cover a baking sheet with parchment paper. Place the cut peppers cut-side down. Bake in the oven for 20 – 25 minutes. You will know when they’re done when you can easily poke a fork in one.
- While you’re waiting for the peppers to cook, clean and dice the onions and tomatoes. Mince the garlic.
- Add diced onions to a medium-low heat pan/skillet and saute for about 5 minutes. Make sure to stir regularly so you don’t burn the onions. Also, if you’re not using a non-stick pan, you may want to spray it with some oil.
- Add the minced garlic and continue cooking for a few minutes.
- Next, add the diced tomatoes, allowing them to simmer for 3 – 5 minutes. Remember to stir every once in awhile.
- Add the water, TVP, nutritional yeast and all of the seasoning to your pan (that has the tomatoes and onions), and mix together well. I like to mix everything super good before too much of the liquid starts cooking off so that the seasoning is well dispersed throughout the TVP mixture.
- Continue stirring and flipping the TVP mixture. It should start browning and becoming crumbly and less moist. I like to use a wooden spoon for this because sometimes it sticks to the pan regardless of if your pan is non-stick or you used oil. Using a wooden spoon helps you gently scrape it off the bottom of the pan so it doesn’t burn.
- Once the TVP is the right texture and moisture content (think dry but not so dry that it’s hard and burnt), turn off the heat and stir in the feta crumbles.
- Once the peppers have finished cooking (remember the fork test), flip them over and fill them with the TVP mixture.
- Sprinkle the shredded vegan cheese on top of the TVP mixture.
- Put back in the oven and cook for an additional 3 – 5 minutes until the shredded cheese has melted.
Silly Little Haiku
Stuffed Peppers are great
I’m watching the show Younger
My husband just puked
Author
Protein Deficient Vegan
