Sprout, Pumpkin & Quinoa Souffléd Stuffed Pepper

Sprout, Pumpkin & Quinoa Souffléd Stuffed Pepper

  • Servings: 2
  • Difficulty: easy
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Sprout, Pumpkin & Quinoa Souffled Stuffed Pepper








I am so very excited to share this recipe with you.

a delectable and delicious way of enjoying stuffed pepper

My relationship with sprouted grains and legumes is very haphazard and filled with uncertainty. I work backwards as in sprout first and than wonder how to make use instead of planning a recipe and sprouting according to requirement.

This time round, I had a batch of beautifully sprouted green desi chana (small green chickpea) with long white tail. Since I haven’t had quinoa for a while, I thought of combining the two but realised that there would be too much protein and so came up with the idea of stuffing some peppers with both along with pumpkin for balance.

Sprout, Pumpkin & Quinoa Souffled PepperThese are one of the best stuffed peppers I have eaten. Sorry if this sounds far from humble but they are just so utterly piquant and heavenly and also totally satisfying.

Since there was some stuffing leftover, I used it to fill a couple of  tomatoes. Works beautifully. Which makes me think that the stuffing would work well in courgette and aubergine as well.

I served some quickly stir-fried mushroom and broccoli on the side. Once the peppers are cooked, remove them to a plate. Add a couple of spoonfuls of Worcestershire sauce to glaze the pan, throw in the vegetable of your choice with a pinch of salt, give it a stir, cover and cook on low heat for about 5 to 7 minutes. You will have perfect accompaniment to the stuffed peppers.


1/2 Cup uncooked quinoa

1 Cup sprouted beans of your choice

2 Large pepper

2 Onion

2 Tomato

1 Head of garlic

5-6 Bird’s eye chilli

250 Grams pumpkin

1 Stock cube (chicken or vegetable)

2 Tablespoons crumbled feta cheese

8-10 Walnut halves

2 Tablespoons sunflower seeds

1-2 Eggs

1 Tablespoon olive oil

Salt to taste


  1. Peel, wash and finely chop the onion.
  2. Wash and finely dice the tomato.
  3. Peel and finely slice the garlic.
  4. Wash and finely mince the chilli.
  5. Wash, peel and finely grate the pumpkin.
  6. Dry roast the sunflower seeds and walnuts till they turn a couple of shades darker. Set aside to cool.
  7. Heat the oil in a large frying pan.
  8. Once it is hot, lower the heat and throw in the onion, garlic and chilli.
  9. Add salt to taste, mix well, cover and cook for 5 minutes.
  10. Next, add the tomato and cook (again, covered) for 3 to 4 minutes.
  11. Uncover and add the sprouted beans and quinoa.
  12. Add 1.5 cups of water along with the stock cube, stir thoroughly, cover and simmer for 20 to 25 minutes till the quinoa is cooked.
  13. Uncover and add the grated pumpkin to the pan.
  14. Mix well and let the stuffing cool down.
  15. Wash the peppers, halve them and remove the seeds and core.
  16. Take a couple of drops of olive oil in the palm of your hand and rub the pepper halves all over.
  17. Beat the egg(s) and add them to the stuffing along with crumbled feta.
  18. Break the toasted walnuts with your hands and add them, along with the sunflower seeds, to the stuffing. Mix well.
  19. Fill the pepper halves with the stuffing.
  20. Heat the pan in which you had made the stuffing. It should have some residue oil remaining so you don’t need to add any more oil but if you feel the need, add a couple of drops and swirl it around the surface.
  21. Once the pan heats up, gently place the peppers, lower the heat, cover and cook for 15 minutes.
  22. Uncover, flip them over, cover once again and cook for 10 more minutes.
  23. Uncover and gently turn the peppers over so that the stuffing is facing up.
  24. Slide them onto a plate and serve.


  1. These peppers can be eaten hot but are equally enjoyable at room temperature.
  2. You can make the stuffing ahead of time and keep it till you are ready to cook the peppers.
  3. Try and use different coloured peppers.
  4. The quantity of chilli may seem a lot, specially since the bird’s eye variety is hot, but they provide the right amount of oomph to counterbalance the natural sweetness of peppers and pumpkin. You can reduce the quantity if you prefer.


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