Stuffed Jack-o'-Lantern Mediterranean Mini Bell Peppers
Festive orange mini bell peppers carved with cute jack-o'-lantern faces and stuffed with a seasoned black bean, quinoa, spinach, and feta mixture. A fun, heart-healthy work lunch option packed with plant protein and fiber.
Prep
15 min
Cook
20 min
Total
35 min
Makes
4 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 HealthSteadier 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
Comfortably 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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
20 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Mixing bowl · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
- 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 8 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 a baking sheet with parchment paper.
Tap card to mark done - 02
Slice the top off each orange bell…
Slice the top off each orange bell pepper and carefully clear out the seeds and membranes using a small spoon.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Carve small jack-o'-lantern eyes and a mouth…
Using a sharp paring knife, carve small jack-o'-lantern eyes and a mouth into one side of each pepper.
Tap card to mark done - 04
Combine the cooked quinoa
In a medium mixing bowl, combine the cooked quinoa, rinsed black beans, finely chopped baby spinach, crumbled feta cheese, extra virgin olive oil, lemon juice, and dried oregano.
Tap card to mark done - 05
Spoon the quinoa and black bean mixture…
Spoon the quinoa and black bean mixture evenly into each carved pepper, pressing gently to fill them to the top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Place the peppers upright on the prepared…
Place the peppers upright on the prepared baking sheet and set the sliced pepper tops back on top like small caps.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Bake at 375°F (190°C) for 15 to…
Bake at 375°F (190°C) for 15 to 20 minutes, until the peppers are tender to the touch of a fork but still holding their shape.
Look for: the peppers are tender to the touch of a fork but still holding their shape
Tap card to mark done - 08
Allow to cool for 5 minutes before…
Allow to cool for 5 minutes before packing into lunch containers or serving.
Allow: 5 minutes
Tap card to mark done
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