Halloween Stuffed Jack-o'-Lantern Mini Bell Peppers
Cute orange mini bell peppers carved into festive jack-o'-lantern faces and filled with quinoa, black beans, corn, and tangy feta cheese. A party platter appetizer loaded with plant-based fiber and color without added sugar or meat.
Prep
25 min
Cook
20 min
Total
45 min
Makes
25 servings
Created together. Shared with you.
Made by Karen + Lila
Karen created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
25 min
Cook
20 min
Total
45 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Knife and cutting board
Time saver
Make the filling ahead of time and keep carved peppers refrigerated up to 24 hours in advance for quick assembly before your party.
Do these three things first
- 1Preheat your oven to 375°F (190°C) and line two large baking sheets with parchm…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 10 steps complete
Next: Preheat your oven to 375°F (190°C) and…
- 01
Preheat your oven to 375°F (190°C) and…
Preheat your oven to 375°F (190°C) and line two large baking sheets with parchment paper.
Tap card to mark done - 02
Slice off the stem tops of the…
Slice off the stem tops of the orange mini bell peppers and reserve the tops; carefully scoop out seeds and membranes using a small spoon.
Tap card to mark done - 03
Carve triangular eyes and a jack-o'-lantern smile…
Using the tip of a small paring knife, carve triangular eyes and a jack-o'-lantern smile into one side of each mini bell pepper.
Tap card to mark done - 04
Heat extra virgin olive oil in a…
Heat extra virgin olive oil in a large skillet over medium heat, then add minced garlic cloves and ground cumin, sautéing for about 1 minute until fragrant.
Look for: fragrant
Tap card to mark done - 05
Stir in cooked quinoa
Stir in cooked quinoa, rinsed black beans, sweet corn kernels, and diced tomato into the skillet; cook for 3 to 4 minutes until warmed through and combined.
Look for: warmed through and combined
Tap card to mark done - 06
Remove the skillet from heat and fold…
Remove the skillet from heat and fold in crumbled feta cheese until evenly distributed.
Look for: evenly distributed
Tap card to mark done - 07
Gently stuff each carved mini pepper with…
Gently stuff each carved mini pepper with the quinoa filling using a small spoon, filling them completely to the top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Place the stuffed peppers upright on the…
Place the stuffed peppers upright on the prepared baking sheets and set the stem tops back on top of each pepper.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 09
Bake for 15 minutes until peppers are…
Bake for 15 minutes until peppers are slightly tender but still hold their upright shape.
Look for: peppers are slightly tender but still hold their upright shape
Tap card to mark done - 10
Transfer the peppers to a large serving…
Transfer the peppers to a large serving platter and allow them to cool for 5 minutes before serving.
Allow: 5 minutes
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