find a specialist

The centers nearest you are:

    Quinoa-Stuffed Peppers Recipe | Heartburn Relief

    There are all kinds of peppers – and they range in flavor from sweet bell peppers to fiery scotch bonnet peppers. Many people enjoy the spicy varieties, but if they leave you with a sour taste in the back of your throat (acid reflux) or a burning sensation in your chest (heartburn), you should avoid hot peppers entirely.

    Acid reflux occurs when the lower esophageal sphincter weakens and allows stomach acid to flow back into the esophagus. Acid reflux and heartburn can become worse when overeating or indulging in certain trigger foods. Heartburn-inducing foods vary from person to person, but high fat, greasy, acidic and spicy foods are common triggers. If hot peppers are a trigger for you, you might not have to give up peppers entirely. Try substituting those spicy jalapeno peppers with sweet mini peppers instead!

    Peppers are an excellent source of vitamins A and C, and some people find that a diet rich in these antioxidants can help them manage their heartburn symptoms. And peppers, like most vegetables, are alkaline, meaning that they are not acidic – which is good for heartburn. However, the spiciness of certain types of peppers can be a trigger for acid reflux. Sweet bell peppers or mini peppers seem to be a better choice for heartburn sufferers.

    Sweet mini peppers are the perfect size for a healthy appetizer or snack. They are also ideal for stuffing. Often, recipes call for stuffing peppers with cheese, but just like the heat, the high-fat dairy can also contribute to reflux and heartburn.

    These Quinoa-Stuffed Mini Peppers cut out all of the triggers so that you can enjoy your meal (and the rest of your day).

    Ingredients (makes 20 stuffed peppers):

    • 10 sweet mini peppers
    • ¼ cup dried quinoa
    • ½ cup chicken broth
    • 1-2 tsp coconut or grapeseed oil
    • 1 cup sweet potatoes, peeled/diced small
    • ½ cup canned black beans, drained
    • 1 tbsp cilantro, chopped
    • A few shakes of paprika
    • A few shakes of sea salt
    • 1 tbsp parmesan cheese, grated


    1) Cut mini peppers lengthwise and remove seeds. Place pepper halves on a tray and set aside.
    2) Pour chicken broth and quinoa into saucepan and bring to a boil. Turn heat down to low, cover and simmer for about 15 minutes, until broth is absorbed.
    3) Place oil in pan and saute sweet potatoes on medium-low heat, until soft. Once nearly done, add black beans to warm them.
    4) Put quinoa, black bean and sweet potato mixture in a medium mixing bowl. Add cilantro, paprika and sea salt. Mash mixture using a fork.
    5) Carefully stuff the pepper halves with the quinoa mixture. Sprinkle with parmesan cheese and serve!