Looking for a delicious, nutritious, and visually stunning dish? Vegan Stuffed Avocados with Quinoa and Black Beans are the ultimate combination of creamy avocado, protein-packed quinoa, and zesty, seasoned black beans. This recipe is perfect for a light lunch, side dish, or a show-stopping appetizer at your next gathering.
Not only are these stuffed avocados packed with plant-based protein and healthy fats, but they’re also quick to prepare and incredibly versatile. Whether you’re meal-prepping for the week or whipping up something impressive in under 30 minutes, this dish will quickly become a staple in your vegan recipe rotation.
Why Choose Vegan Stuffed Avocados with Quinoa and Black Beans?
1. Loaded with Nutrients
- Avocados are rich in heart-healthy monounsaturated fats, fiber, and potassium.
- Quinoa is a complete protein, providing all nine essential amino acids.
- Black beans are high in protein, iron, and fiber, making this dish as filling as it is flavorful.
2. Quick and Easy
This recipe takes less than 30 minutes from start to finish, making it perfect for busy days.
3. Customizable and Versatile
The filling can be adapted to your favorite flavors or what you have on hand, making it easy to switch things up.
4. Perfect for Any Occasion
Whether you’re meal prepping, hosting friends, or need a quick and healthy snack, these stuffed avocados fit the bill.
Ingredients
For 4 stuffed avocado halves, you’ll need:
Avocado Base:
- 2 ripe avocados, halved and pitted
Filling:
- ½ cup cooked quinoa
- ½ cup canned black beans, rinsed and drained
- ¼ cup corn kernels (fresh, frozen, or canned)
- ¼ cup cherry tomatoes, diced
- 2 tablespoons red onion, finely chopped
- 1 tablespoon fresh cilantro, chopped
- 1 teaspoon lime juice
- ½ teaspoon ground cumin
- ½ teaspoon smoked paprika
- Salt and pepper, to taste
Optional Toppings:
- Fresh cilantro leaves
- Sliced jalapeños
- Vegan sour cream or yogurt
- Hot sauce
Ingredient Breakdown
1. Avocados
The creamy, buttery base of this dish, avocados provide the perfect vessel for the flavorful filling.
Ripeness Tip: Choose avocados that yield slightly to gentle pressure but aren’t mushy.
Pro Tip: Save the scooped-out flesh to mash and mix into the filling for extra creaminess.
2. Quinoa
Quinoa adds protein and a light, fluffy texture to the filling.
Substitution Idea: Use cooked rice, couscous, or millet if you don’t have quinoa on hand.
3. Black Beans
Black beans are a staple for plant-based protein and add a hearty, savory bite.
Alternative: Substitute with kidney beans, pinto beans, or chickpeas.
4. Seasonings
Cumin and smoked paprika bring a warm, smoky flavor to the dish, while lime juice adds a zesty brightness.
Customize: Add chili powder or cayenne for a spicy kick.
Instructions
Step 1: Prepare the Filling
- In a mixing bowl, combine the cooked quinoa, black beans, corn, cherry tomatoes, red onion, and chopped cilantro.
- Add the lime juice, cumin, smoked paprika, salt, and pepper. Mix until well combined.
Step 2: Hollow Out the Avocados
- Scoop out a small portion of the avocado flesh, creating a slightly larger cavity for the filling.
- Optionally, mash the scooped-out avocado and mix it into the filling for extra creaminess.
Step 3: Stuff the Avocados
- Generously spoon the quinoa and black bean mixture into each avocado half, pressing it down gently to pack it in.
- Top with your choice of garnishes, such as fresh cilantro, jalapeños, or vegan sour cream.
Step 4: Serve and Enjoy
Serve immediately as a light meal, side dish, or appetizer.
Picture Gallery
Tips and Variations
1. Meal Prep Tips
- Store the filling and avocado halves separately in airtight containers in the fridge. Assemble just before serving to keep the avocados fresh.
- To prevent the avocados from browning, rub the exposed flesh with a bit of lime or lemon juice.
2. Make It Spicy
Add diced jalapeños or a sprinkle of cayenne pepper to the filling for extra heat.
3. Add a Crunchy Element
Top the stuffed avocados with crushed tortilla chips, roasted pumpkin seeds, or hemp seeds for added texture.
4. Use Different Bases
If you don’t have avocados, try serving the quinoa and black bean filling in bell pepper halves, lettuce cups, or baked sweet potato halves.
5. Serve with Sides
Pair these stuffed avocados with a fresh green salad, tortilla chips, or a refreshing drink like lime-infused sparkling water.
Nutritional Information (Per Stuffed Avocado Half)
- Calories: 180
- Protein: 5g
- Carbohydrates: 14g
- Fat: 12g
- Fiber: 7g
- Vitamin C: 15% of the Daily Value (DV)
- Iron: 8% of the DV
Health Highlight: This dish is a balanced meal, providing healthy fats, fiber, and plant-based protein to keep you satisfied and energized.
Conclusion
Vegan Stuffed Avocados with Quinoa and Black Beans are a delicious, nutrient-dense dish that’s as easy to make as it is satisfying to eat. With fresh, wholesome ingredients and endless customization options, this recipe is perfect for any occasion. Whether you’re entertaining guests or meal prepping for the week, these stuffed avocados are sure to impress.
Have you tried this recipe? Share your favorite variations or serving ideas in the comments below! Don’t forget to pin this recipe or share it on social media to inspire others to try this vibrant, healthy dish.
FAQs
1. Can I make this recipe ahead of time?
Yes! Prepare the filling up to 2 days in advance and store it in an airtight container in the fridge. Assemble the stuffed avocados just before serving to keep them fresh.
2. What can I use instead of quinoa?
You can substitute cooked rice, couscous, millet, or even cauliflower rice for quinoa.
3. How do I prevent the avocados from browning?
Rub the cut surfaces of the avocados with lime or lemon juice to slow down oxidation.
4. Can I make this recipe oil-free?
Yes! Simply skip the vegan sour cream or yogurt garnish and ensure your quinoa is cooked without oil.
5. What can I serve with these stuffed avocados?
They pair well with a side of tortilla chips, a fresh salad, or roasted vegetables for a complete meal.
Disclaimer: The nutritional information provided is an estimate based on standard ingredient values and typical serving sizes and is for informational purposes only. Variations in ingredients, brands, preparation methods, and portion sizes may result in differences in the actual nutritional content of your dish. This recipe is not intended to replace professional dietary advice or medical guidance. Individual dietary needs vary, so always consult a registered dietitian, nutritionist, or healthcare provider for specific concerns. By using this recipe, you agree that the creators are not responsible for any outcomes, including inaccuracies or adverse reactions.