Vegetable and Rice Stuffed Peppers
Vibrant bell peppers are hollowed out and filled with a hearty mix of brown rice, sautéed zucchini, and tomatoes. Seasoned with smoky paprika and herbs, then baked until tender, this dish is a colorful and satisfying meal.
For 4 servings
5 steps. 15 minutes total.
- 1
Step 1
- a.Prepare the bell peppers and oven
- b.Preheat your oven to 375°F (190°C).
- c.Slice the bell peppers in half lengthwise and remove the seeds and white membranes.
- d.Arrange the pepper halves, cut-side up, in a single layer in a baking dish.
- 2
Step 2
- a.Sauté the vegetable filling
- b.Heat the olive oil in a large skillet or pan over medium heat.
- c.Add the chopped onion and cook until softened and translucent, about 3-4 minutes.
- d.Stir in the minced garlic and diced zucchini. Cook for another 4-5 minutes, until the zucchini is tender.
- e.Add the diced tomatoes, smoked paprika, dried oregano, black pepper, and salt. Cook for 2-3 minutes, allowing the tomatoes to break down slightly.
- 3
Step 3
- a.Combine and stuff the peppers
- b.Remove the skillet from the heat.
- c.Add the cooked brown rice to the skillet with the vegetables and stir everything together until well combined.
- d.Carefully spoon the rice and vegetable mixture evenly into each of the pepper halves.
- 4
Step 4
- a.Bake the stuffed peppers
- b.Pour the low-sodium vegetable broth into the bottom of the baking dish, around the peppers. This will help them steam and prevent sticking.
- c.Cover the baking dish tightly with aluminum foil.
- d.Bake for 25 minutes.
- e.Remove the foil and continue to bake for another 10 minutes, or until the peppers are tender and the filling is heated through.
- 5
Step 5
- a.Garnish and serve
- b.Remove the peppers from the oven and let them cool for a few minutes.
- c.Sprinkle with fresh chopped parsley before serving.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For softer peppers, you can blanch them in boiling water for 3-4 minutes before stuffing and baking.
- 2The filling can be made up to 2 days in advance and stored in an airtight container in the refrigerator.
- 3Leftover cooked rice works perfectly in this recipe, making it a great way to use up extras.
- 4Feel free to add other vegetables like mushrooms, carrots, or corn to the filling.
- 5Store any leftovers in an airtight container in the fridge for up to 3 days. They reheat well in the microwave or oven.
Adapt it for your goals.
High protein
Add 1 cup of cooked, rinsed lentils or black beans to the rice mixture for a protein boost.
veganVegan
This recipe is naturally vegan. Just ensure your vegetable broth is certified vegan.
gluten freeGluten free
This recipe is naturally gluten-free. Double-check that your vegetable broth is certified gluten-free.
quickQuick
Use pre-cooked or frozen rice that can be microwaved to save time on the rice preparation step.
ckd friendlyCkd friendly
This recipe is a good base. To make it more kidney-friendly, use no-salt-added broth, limit the portion to one pepper half, and consider blanching the zucchini and tomatoes to reduce potassium. The final nutrition target per serving should be: protein ≤18g, sodium ≤400mg, potassium ≤500mg, phosphorus ≤350mg.
Why this is on our healthy list.
Rich in Vitamins
Bell peppers are an excellent source of Vitamin C and Vitamin A, which support immune function and vision.
High in Fiber
Brown rice and a variety of vegetables provide dietary fiber, which aids digestion, helps regulate blood sugar, and promotes a feeling of fullness.
Heart Healthy
This low-sodium recipe helps in managing blood pressure. Olive oil provides healthy monounsaturated fats that are beneficial for cardiovascular health.
Antioxidant Power
Tomatoes contain lycopene, and the colorful array of vegetables provides a range of antioxidants that help protect your cells from damage.
Frequently asked questions
Yes, this recipe is very healthy. It's packed with vegetables, providing vitamins and antioxidants, and uses brown rice for fiber. Being low in sodium, it's an excellent choice for a heart-healthy diet.