Stuffed Bell Peppers
Vibrant bell peppers are filled with a hearty, salt-free mixture of brown rice, zucchini, and tomatoes. Seasoned with smoked paprika and oregano, these baked peppers are a wholesome and flavorful main course.
For 4 servings
- prep
Prepare the grains and preheat the oven.
1.Cook the brown rice and black beans according to package directions. Set aside.2.Preheat your oven to 400°F (200°C).3.Arrange the halved bell peppers cut-side up in a baking dish.TIPYou can cook the rice and beans a day ahead to save time. - saute · ~9 min
Sauté the aromatics for the filling.
1.Heat olive oil in a large skillet over medium heat.2.Add the chopped onion and cook until softened, about 5 minutes.3.Stir in the minced garlic and cook for another minute until fragrant.4.Add the diced tomato, chili powder, cumin powder, salt, and pepper. Cook for 3-4 minutes, until the tomatoes start to break down.TIPDon't rush cooking the onions; letting them soften builds a sweet flavor base. - mix · ~2 min
Combine the filling ingredients.
Remove the skillet from the heat. Add the cooked brown rice, cooked black beans, and half of the shredded cheddar cheese to the skillet. Stir everything together until well combined.
- assemble · ~3 min
Stuff the bell peppers.
Carefully spoon the rice and bean mixture evenly into each bell pepper half, mounding it slightly on top.
TIPPack the filling in firmly so the peppers are nice and full. - bake · ~20 min
Bake the stuffed peppers.
1.Pour 1/2 cup of water into the bottom of the baking dish around the peppers.2.Cover the dish tightly with aluminum foil.3.Bake for 20 minutes, or until the peppers are starting to get tender.TIPThe water in the dish creates steam, which helps the peppers cook through without drying out. - bake · ~10 min
Melt the cheese and finish baking.
1.Carefully remove the foil from the baking dish.2.Sprinkle the remaining shredded cheese over the top of each pepper.3.Return the dish to the oven and bake, uncovered, for another 10 minutes, or until the cheese is melted and bubbly and the peppers are fully tender.TIPFor a golden-brown top, you can switch the oven to broil for the last 1-2 minutes, but watch it closely to prevent burning. - garnish · ~2 min
Garnish and serve.
Let the peppers cool for a few minutes before serving. Garnish with fresh chopped cilantro.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Choose bell peppers that are similar in size so they cook evenly.
- 2For extra flavor, you can roast the peppers for 10 minutes before stuffing them instead of blanching.
- 3Don't skip adding a little water to the baking dish; it prevents the peppers from drying out.
- 4The filling can be made a day in advance and stored in the refrigerator for a quicker meal.
- 5Feel free to add other salt-free vegetables like mushrooms, carrots, or corn to the filling.
- 6A squeeze of fresh lemon juice over the finished peppers can brighten up the flavors.
Adapt it for your goals.
High protein
Add 1 cup of cooked, no-salt-added lentils or black beans to the rice mixture for a protein boost.
quickQuick
Use pre-cooked or leftover brown rice to cut down on the preparation time significantly.
kid friendlyKid friendly
Mix in 1/2 cup of sweet corn kernels into the filling. You can also top with a salt-free cheese alternative before baking.
healthyHealthy
Substitute brown rice with quinoa for a different texture and a complete protein source.
Why this is on our healthy list.
Rich in Vitamin C
Bell peppers, especially red ones, are an excellent source of Vitamin C, which is crucial for immune function and skin health.
High in Dietary Fiber
The combination of brown rice and vegetables provides a significant amount of fiber, which aids digestion and promotes a feeling of fullness.
Supports Heart Health
This recipe is completely free of added sodium, which is beneficial for maintaining healthy blood pressure levels and overall cardiovascular health.
Packed with Antioxidants
Colorful vegetables like bell peppers, tomatoes, and zucchini are loaded with antioxidants that help protect your body from cellular damage.
Frequently asked questions
Yes, they are very healthy. They are packed with fiber from brown rice and vegetables, rich in vitamins like Vitamin C from the peppers, and contain no added sodium, making them excellent for a heart-healthy diet.
