Name: Veggie Stuffed Bell Peppers
Prep time: 30 min
Cook time: 50 min
Total time: 1 h 20 min
Ingredients: Bell Peppers (6 large): The star of the show! Choose a mix of colors (red, yellow, orange, green) for visual appeal and a slightly varied flavor profile. Bell peppers provide a mild sweetness and a satisfying crunch when baked, acting as edible bowls for our flavorful filling.; Cooked Rice (2 cups): The base of our hearty filling. Brown rice, quinoa, or even couscous work wonderfully. Cooked rice adds substance and absorbs the delicious flavors of the vegetables and spices. Leftover rice is perfect for this recipe, making it a great way to reduce food waste.; Black Beans (1 can, 15 oz, drained and rinsed): Packed with protein and fiber, black beans add a creamy texture and earthy flavor to the filling. They also contribute to the dish’s overall heartiness, making it a complete and satisfying meal.; Onion (1 medium, chopped): An aromatic foundation for our savory filling. Onion adds depth and complexity to the flavor profile, becoming sweet and mellow as it cooks. White or yellow onions are ideal for this recipe.; Carrot (1 large, diced): Adds a touch of sweetness and vibrant color to the filling. Carrots also provide a pleasant texture and a boost of nutrients, contributing to the overall healthfulness of the dish.; Zucchini (1 medium, diced): A mild and versatile vegetable that adds moisture and tenderness to the filling. Zucchini blends seamlessly with other flavors and adds a subtle freshness to the dish.; Corn Kernels (1 cup, fresh or frozen): Adds pops of sweetness and juicy texture to the filling. Corn brings a delightful summer flavor, even when using frozen kernels in the colder months.; Diced Tomatoes (1 can, 14.5 oz, undrained): Provides moisture, acidity, and a rich tomato flavor to the filling. Diced tomatoes bind the ingredients together and create a flavorful sauce as they cook down.; Tomato Paste (2 tablespoons): Concentrated tomato flavor that intensifies the savory notes in the filling. Tomato paste adds depth and richness, enhancing the overall taste of the dish.; Garlic (2 cloves, minced): Essential for adding pungent aroma and savory flavor. Garlic enhances the taste of all the vegetables and spices, creating a more complex and delicious filling.; Italian Seasoning (1 tablespoon): A blend of dried herbs (like oregano, basil, thyme, rosemary) that adds a classic Mediterranean flavor. Italian seasoning complements the vegetables and tomatoes beautifully.; Smoked Paprika (1 teaspoon): Adds a smoky depth and subtle warmth to the filling. Smoked paprika enhances the savory flavors and brings a hint of complexity to the dish. Regular paprika can be substituted if smoked is unavailable.; Salt and Black Pepper (to taste): Essential seasonings to balance and enhance all the flavors. Season generously to ensure the filling is well-seasoned and delicious.; Olive Oil (2 tablespoons): Used for sautéing the vegetables and adding richness. Olive oil contributes healthy fats and enhances the flavor of the vegetables as they cook.; Vegetable Broth (1/2 cup): Adds moisture to the baking dish, preventing the peppers from drying out and creating a slightly saucy base. Vegetable broth enhances the savory flavors and keeps the peppers tender.; Optional Toppings (Shredded Cheese, Fresh Parsley, Sour Cream, Avocado): For added flavor and visual appeal. Shredded cheese melts beautifully over the peppers, fresh parsley adds a touch of freshness, and sour cream or avocado provide creamy richness. Choose your favorite toppings to customize the dish to your liking.

Ingredients

Bell Peppers (6 large): The star of the show! Choose a mix of colors (red, yellow, orange, green) for visual appeal and a slightly varied flavor profile. Bell peppers provide a mild sweetness and a satisfying crunch when baked, acting as edible bowls for our flavorful filling.
Cooked Rice (2 cups): The base of our hearty filling. Brown rice, quinoa, or even couscous work wonderfully. Cooked rice adds substance and absorbs the delicious flavors of the vegetables and spices. Leftover rice is perfect for this recipe, making it a great way to reduce food waste.
Black Beans (1 can, 15 oz, drained and rinsed): Packed with protein and fiber, black beans add a creamy texture and earthy flavor to the filling. They also contribute to the dish’s overall heartiness, making it a complete and satisfying meal.
Onion (1 medium, chopped): An aromatic foundation for our savory filling. Onion adds depth and complexity to the flavor profile, becoming sweet and mellow as it cooks. White or yellow onions are ideal for this recipe.
Carrot (1 large, diced): Adds a touch of sweetness and vibrant color to the filling. Carrots also provide a pleasant texture and a boost of nutrients, contributing to the overall healthfulness of the dish.
Zucchini (1 medium, diced): A mild and versatile vegetable that adds moisture and tenderness to the filling. Zucchini blends seamlessly with other flavors and adds a subtle freshness to the dish.
Corn Kernels (1 cup, fresh or frozen): Adds pops of sweetness and juicy texture to the filling. Corn brings a delightful summer flavor, even when using frozen kernels in the colder months.
Diced Tomatoes (1 can, 14.5 oz, undrained): Provides moisture, acidity, and a rich tomato flavor to the filling. Diced tomatoes bind the ingredients together and create a flavorful sauce as they cook down.
Tomato Paste (2 tablespoons): Concentrated tomato flavor that intensifies the savory notes in the filling. Tomato paste adds depth and richness, enhancing the overall taste of the dish.
Garlic (2 cloves, minced): Essential for adding pungent aroma and savory flavor. Garlic enhances the taste of all the vegetables and spices, creating a more complex and delicious filling.
Italian Seasoning (1 tablespoon): A blend of dried herbs (like oregano, basil, thyme, rosemary) that adds a classic Mediterranean flavor. Italian seasoning complements the vegetables and tomatoes beautifully.
Smoked Paprika (1 teaspoon): Adds a smoky depth and subtle warmth to the filling. Smoked paprika enhances the savory flavors and brings a hint of complexity to the dish. Regular paprika can be substituted if smoked is unavailable.
Salt and Black Pepper (to taste): Essential seasonings to balance and enhance all the flavors. Season generously to ensure the filling is well-seasoned and delicious.
Olive Oil (2 tablespoons): Used for sautéing the vegetables and adding richness. Olive oil contributes healthy fats and enhances the flavor of the vegetables as they cook.
Vegetable Broth (1/2 cup): Adds moisture to the baking dish, preventing the peppers from drying out and creating a slightly saucy base. Vegetable broth enhances the savory flavors and keeps the peppers tender.
Optional Toppings (Shredded Cheese, Fresh Parsley, Sour Cream, Avocado): For added flavor and visual appeal. Shredded cheese melts beautifully over the peppers, fresh parsley adds a touch of freshness, and sour cream or avocado provide creamy richness. Choose your favorite toppings to customize the dish to your liking.

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Instructions

Prepare the Peppers: Preheat your oven to 375°F (190°C). Carefully wash the bell peppers and pat them dry. Slice each pepper in half lengthwise, from stem to bottom. Remove the seeds and membranes from each half, creating a clean cavity for the filling. If you prefer, you can also slice off the tops of the peppers instead of halving them lengthwise. This creates a deeper bowl shape, but halving them makes them easier to bake and serve.
Sauté the Aromatics: Heat olive oil in a large skillet over medium heat. Add the chopped onion and cook for 5-7 minutes, or until softened and translucent. Add the minced garlic and diced carrot to the skillet and cook for another 3-5 minutes, until the carrots are slightly tender. Stir frequently to prevent the garlic from burning and ensure even cooking. Sautéing the onions, garlic, and carrots first builds a flavorful base for the entire filling.
Add the Remaining Vegetables and Seasonings: Add the diced zucchini, corn kernels, diced tomatoes (undrained), and tomato paste to the skillet. Stir well to combine all the vegetables. Add the Italian seasoning, smoked paprika, salt, and black pepper. Mix everything thoroughly to ensure the spices are evenly distributed throughout the vegetables. Cook for 5-7 minutes, stirring occasionally, until the zucchini is slightly softened and the flavors have melded together.
Incorporate Rice and Beans: Stir in the cooked rice and drained black beans into the vegetable mixture. Mix well to combine all the ingredients and ensure the rice and beans are evenly distributed throughout the filling. Cook for another 2-3 minutes, allowing the rice and beans to warm through and absorb the flavors of the vegetables and spices. Taste the filling and adjust seasoning (salt, pepper, spices) as needed to your preference.
Stuff the Peppers: Lightly grease a baking dish with olive oil or cooking spray. Arrange the bell pepper halves in the prepared baking dish, cut-side up. Spoon the vegetable and rice filling generously into each pepper half, mounding it slightly above the edges. Don’t overstuff them too much, as the filling will expand slightly during baking.
Bake to Perfection: Pour vegetable broth into the bottom of the baking dish around the stuffed peppers. This will help keep the peppers moist and create a slightly saucy base. Cover the baking dish with aluminum foil and bake in the preheated oven for 30 minutes. Remove the foil and continue baking for another 15-20 minutes, or until the bell peppers are tender-crisp and the filling is heated through and slightly browned on top. The baking time may vary slightly depending on the size and thickness of your bell peppers.
Optional Cheese Topping (Last 5 Minutes): If using shredded cheese, sprinkle it evenly over the stuffed peppers during the last 5 minutes of baking. Return to the oven and bake until the cheese is melted and bubbly. This adds a creamy and cheesy element to the dish.
Rest and Serve: Once baked, remove the stuffed bell peppers from the oven and let them rest for a few minutes before serving. This allows the filling to set slightly and makes them easier to handle. Garnish with fresh parsley, if desired. Serve hot and enjoy!

Prep Time: 30 minutes
Cook Time: 50 minutes

Nutrition

Serving Size: one normal portion
Calories: 400
Fiber: 15g
Protein: 20g