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
5 steps. 15 minutes total.
- 1
Step 1
- a.Prepare the bell peppers and preheat oven
- b.Preheat your oven to 375°F (190°C).
- c.Cut the bell peppers in half lengthwise and remove the seeds and membranes.
- d.Place the pepper halves in a large pot of boiling water and blanch for 3-4 minutes to soften them slightly.
- e.Remove with a slotted spoon and set aside.
- 2
Step 2
- a.Sauté the vegetables for the filling
- b.Heat olive oil in a large skillet over medium heat.
- c.Add the chopped onion and cook until softened, about 4-5 minutes.
- d.Stir in the minced garlic and cook for another minute until fragrant.
- e.Add the diced zucchini and cook until tender, about 5-6 minutes.
- f.Add the diced tomatoes and cook until they break down and the mixture thickens, about 4-5 minutes.
- 3
Step 3
- a.Combine the filling ingredients
- b.To the skillet, add the cooked brown rice, smoked paprika, dried oregano, black pepper, garlic powder, and onion powder.
- c.Stir everything together until well combined.
- d.Remove from heat and stir in the balsamic vinegar.
- 4
Step 4
- a.Stuff and bake the peppers
- b.Arrange the blanched pepper halves in a baking dish.
- c.Spoon the rice and vegetable mixture evenly into each pepper half.
- d.Pour about 1/4 cup of water into the bottom of the baking dish to create steam.
- e.Bake uncovered for 25-30 minutes, or until the peppers are tender and the filling is heated through.
- 5
Step 5
- a.Garnish and serve
- b.Remove the baking dish from the oven.
- c.Garnish with fresh chopped parsley before serving.
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.