Plant-Based Stuffed Peppers with TVP and Chickpeas (High-Protein Meal Prep)

These plant-based stuffed peppers are a solid meal prep option that works just as well as a midweek dinner as they do reheated for lunch the next day. They hold their shape well, reheat easily, and keep in the fridge for up to four days.

Each serve (2 peppers) provides approximately 21g of protein, 13g of fibre and counts toward your five daily serves of vegetables.

Why I love this recipe:

High protein:

This recipe combines TVP (textured vegetable protein) and chickpeas, two of the most effective plant protein sources available. TVP provides around 24g of protein per 50g dry weight and is also a good source of iron, which is worth noting for anyone following a plant-based diet long term.

Rich in iron and vitamin C:

Capsicum is one of the richest dietary sources of vitamin C, which helps enhance absorption of non-haem iron from the TVP and chickpeas.

Gut microbiome diversity:

This recipe contains 14+ different plant foods in a single serve, which is a meaningful contribution toward the 30 plants per week target linked with gut microbiome diversity. You can push that number higher by adding a handful of spinach to the filling or topping with fresh herbs before serving.

If you want to increase the protein further, swap the cauliflower rice for quinoa, which will potentially bring each serve up to around 25g of protein.

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Plant-Based Stuffed Peppers with TVP and Chickpeas (High-Protein Meal Prep)

Ingredients

Serves 3 (2 stuffed peppers each)

• 1 bag frozen cauliflower rice (~400g)

• 1 tin chickpeas, rinsed and drained

• 1/2 cup TVP (textured vegetable protein)

• 1 can tinned tomatoes (400g)

• 6 capsicums (bell peppers), tops cut off and seeds removed

• 2 zucchini, diced

• 1 cup pumpkin, diced

• 1 tablespoon nutritional yeast

• 1 onion, diced

• 2 garlic cloves, minced

• 1 teaspoon dried parsley

• 1 teaspoon sweet paprika

• 2 teaspoons sumac

• 1/2 teaspoon cayenne pepper or chilli flakes

• Olive oil spray and salt, for the capsicums

Method:

1. Preheat your oven to 180°C. Line a baking tray with baking paper, spray the capsicums with olive oil and season with salt, then roast for 15 minutes while you prepare the filling.

2. In a large pan, saute the onion and garlic over medium heat until translucent. Add the zucchini and pumpkin and cook until they start to soften.

3. Add the frozen cauliflower rice, chickpeas, and all the herbs and spices to the pan and cook for a further 5 minutes, stirring to combine.

4. Meanwhile, prepare the TVP according to the packet instructions. Add the rehydrated TVP to the pan along with the tinned tomatoes and stir everything together well.

5. Remove the capsicums from the oven and drain away any excess liquid. Spoon the filling generously into each pepper, then return to the oven for a further 15-20 minutes. Optional: top with dairy-free cheese for the last few minutes of cooking.

Tips

• Swap the base: Use 50/50 cauliflower rice and quinoa, brown rice, or pearled couscous if you prefer more texture. Quinoa will increase the protein content per serve.

• Storage: Keep in an airtight container in the fridge for up to four days. Reheat in the microwave or in the oven at 160°C for about 10 minutes.

Nutrition per serve (2 peppers)

Energy: ~330 kcal

Protein: ~21g

Carbohydrates: ~47g

Fat: ~2g

Dietary fibre: ~13g

Values are approximate and will vary slightly depending on brand and exact measures used.

Author: This blog post was written by Melissa D'Elia (APD)

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Disclaimer: The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Please consult with your Dietitian or GP for individualised advice