Quinoa Stuffed Peppers with Feta and Sun-Dried Tomatoes

Why This Recipe Works for Athletes

These quinoa stuffed peppers provide a complete protein from the quinoa-feta combination, anti-inflammatory compounds from the roasted peppers and herbs, and a satisfying density that keeps you full during recovery without bloating. Quinoa is one of the few plant foods containing all nine essential amino acids, making this a strong choice for plant-based triathletes or athletes reducing meat intake. Best eaten 1–2 hours post-training as a lunch or light dinner.

Ingredients

  • 4 large bell peppers (any colour)
  • 180g quinoa, rinsed
  • 360ml vegetable stock
  • 100g feta cheese, crumbled
  • 80g sun-dried tomatoes, roughly chopped
  • 1 x 400g tin of chickpeas, drained and rinsed
  • 2 garlic cloves, minced
  • 1 tsp dried oregano
  • 2 tbsp olive oil
  • Fresh basil and black pepper to serve

Instructions

  1. Preheat the oven to 200°C (180°C fan). Halve the peppers lengthways and remove the seeds. Place cut-side up on a baking tray, drizzle with 1 tbsp olive oil, and roast for 15 minutes while you prepare the filling.
  2. Cook the quinoa in vegetable stock according to packet instructions — typically 15 minutes simmering until the stock is absorbed and the quinoa tails have sprouted. Fluff with a fork.
  3. Heat the remaining olive oil in a pan over medium heat. Cook the garlic for 1 minute, then add the chickpeas and cook for 3–4 minutes until slightly golden and crisp at the edges.
  4. Combine the cooked quinoa, chickpeas, sun-dried tomatoes, and oregano in a bowl. Season generously with black pepper (the feta is salty, so no additional salt needed).
  5. Spoon the quinoa mixture into the roasted pepper halves, pressing it in firmly. Crumble feta generously over each.
  6. Return to the oven for 12–15 minutes until the feta is golden and the peppers are tender. Serve with fresh basil.

Nutrition Notes

Each serving (2 pepper halves) provides approximately 450 calories, 22g protein, 55g carbohydrates, and 15g fat. The chickpeas add fibre and slow-release carbohydrates that support sustained energy during recovery. To increase protein content, add 150g of diced cooked chicken or swap the chickpeas for lean mince. Leftovers keep well in the fridge for up to 2 days — the peppers firm up slightly, making them easy to eat cold as a high-protein lunch.

Prep time: 15 minutes | Cook time: 30 minutes | Servings: 2