Vegetarian Stuffed Peppers

These vibrant bell peppers are filled with a savory mixture of rice, fresh vegetables, and herbs, baked until tender, and perfect for a comforting weeknight dinner or a lovely weekend meal.

Servings: 4 Prep time: 25 minutes Cook time: 35 minutes Total time: 60 minutes Difficulty: Easy

Ingredients

For the Stuffed Peppers:

• 4 medium bell peppers (any color), (~600 g total)

• 15 ml (1 tbsp) olive oil

• 1 medium onion (~120 g), finely chopped

• 2 cloves garlic, minced

• 1 medium zucchini (~200 g), finely diced

• 1 can (400 g) diced tomatoes, undrained

• 120 g (½ cup) frozen corn kernels (or canned, drained)

• 15 ml (1 tbsp) tomato paste

• 120 ml (½ cup) vegetable broth (gluten-free if needed)

• 350 g (1½ cups) cooked rice (brown or white)

• 5 g (1 tsp) dried oregano

• 2 g (½ tsp) dried basil

• Salt and freshly ground black pepper to taste

• 60 g (½ cup) crumbled feta cheese or shredded mozzarella (optional, for topping)

• Fresh parsley, chopped, for garnish (optional)

Equipment

• Large baking dish (9x13 inch or similar)

• Large skillet or frying pan

• Cutting board

• Sharp knife

• Measuring cups and spoons

Instructions

1. Prepare the Peppers (5 minutes): Preheat your oven to 190°C (375°F). Wash the bell peppers, then carefully slice them in half lengthwise. Remove the seeds and white membranes. Place the pepper halves cut-side up in your baking dish.

2. Sauté Aromatics (8 minutes): Heat the olive oil in a large skillet over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.

3. Build the Filling (7 minutes): Stir in the diced zucchini, diced tomatoes (with their juice), frozen corn, tomato paste, vegetable broth, dried oregano, and dried basil. Bring the mixture to a simmer and cook for about 5 minutes, allowing the flavors to meld and the zucchini to slightly soften.

4. Combine with Rice (3 minutes): Remove the skillet from the heat. Stir in the cooked rice. Season generously with salt and pepper to taste.

5. Stuff and Bake (35 minutes): Carefully spoon the rice and vegetable filling into each bell pepper half, mounding it slightly. If using, sprinkle the crumbled feta or shredded mozzarella over the top of each stuffed pepper. Pour about 120 ml (½ cup) of water into the bottom of the baking dish to create steam and prevent the peppers from drying out.

6. Bake until Tender: Bake for 30-35 minutes, or until the peppers are tender and the filling is heated through and lightly browned on top (if cheese is used).

7. Serve (2 minutes): Carefully remove the baking dish from the oven. Garnish with fresh chopped parsley, if desired. Serve hot and enjoy!

Tips & Variations

• Make Ahead: You can prepare the filling a day in advance and store it in the refrigerator. Stuff the peppers just before baking.

• Don't Overstuff: While it's tempting to pack the filling in, leave a little room for the heat to circulate and cook the filling evenly.

• Even Cooking: For very firm peppers, you can par-boil them for 5-7 minutes before stuffing to ensure they are extra tender after baking.

• Vegan Option: Simply omit the feta or mozzarella cheese, or use a dairy-free shredded cheese alternative.

• Grain Swap: Instead of rice, try cooked quinoa, couscous, or bulgur wheat for a different texture and nutritional profile.

• Protein Boost: Add cooked lentils, chickpeas, or crumbled plant-based ground "meat" to the filling for extra protein and heartiness.

Estimated Nutrition Per Serving

• Calories: 320 kcal

• Protein: 10 g

• Carbohydrates: 55 g

• Fat: 8 g

Shopping List

• Bell peppers (any color)

• Olive oil

• Onion

• Garlic

• Zucchini

• Canned diced tomatoes

• Frozen corn kernels

• Tomato paste

• Vegetable broth

• Rice (brown or white)

• Dried oregano

• Dried basil

• Salt

• Black pepper

• Feta cheese or mozzarella (optional)

• Fresh parsley (optional)

Allergen tags: contains: dairy (optional)

Quick summary: Hearty Vegetarian Stuffed Peppers with rice, veggies, and herbs, baked until tender.