Ingredients
- Bell Peppers: (6 large, various colors) – The sturdy vessel for our delicious filling, providing sweetness and a satisfying bite. Choose a mix of colors for visual appeal and slightly varied flavors.
- Cooked Rice: (2 cups, cooked brown or white rice) – The heart of our filling, offering a fluffy and absorbent base. Brown rice adds a nutty flavor and extra fiber, while white rice provides a lighter texture.
- Onion: (1 large, finely chopped) – The aromatic foundation, adding depth and savory notes to the filling.
- Garlic: (3 cloves, minced) – Essential for flavor, garlic brings pungency and complexity to the dish.
- Diced Tomatoes: (1 can (14.5 oz), undrained) – Provides moisture, acidity, and a rich tomato flavor to the filling. Choose fire-roasted for an extra smoky depth.
- Tomato Paste: (2 tablespoons) – Concentrated tomato flavor, adding richness and thickening the sauce.
- Vegetable Broth: (1/2 cup) – Adds moisture and enhances the savory flavors of the filling. Low-sodium broth is recommended.
- Olive Oil: (2 tablespoons) – Used for sautéing vegetables and adding richness. Extra virgin olive oil is preferred for its flavor and health benefits.
- Italian Seasoning: (1 tablespoon) – A blend of dried herbs like oregano, basil, and thyme, adding classic Mediterranean flavor.
- Dried Oregano: (1 teaspoon) – Enhances the Italian seasoning with a more pronounced oregano note.
- Dried Basil: (1 teaspoon) – Adds a sweet and aromatic herbaceousness to the filling.
- Salt: (To taste) – Enhances the flavors of all ingredients. Kosher salt is recommended for even seasoning.
- Black Pepper: (To taste) – Adds a touch of spice and depth. Freshly ground black pepper is preferred for its aroma.
- Optional: Shredded Cheese (Vegetarian): (1 cup, mozzarella, cheddar, or vegan cheese alternative) – Adds a melty, cheesy topping. Use vegetarian-friendly cheese or a vegan alternative for a fully vegetarian or vegan dish.
- Optional: Fresh Parsley: (1/4 cup, chopped, for garnish) – Adds freshness and a vibrant green touch as a garnish.
Instructions
- Prepare the Bell Peppers: Preheat your oven to 375°F (190°C). Carefully wash the bell peppers and cut off the tops, about ½ inch from the stem. Remove the seeds and membranes from inside each pepper, creating a hollow cavity. You can finely chop the pepper tops and reserve them to add to the filling for extra flavor and to reduce waste. If you want the peppers to sit flat, you can also carefully slice a thin sliver off the bottom of each pepper. Be careful not to cut through the pepper wall.
- Sauté Aromatics: Heat olive oil in a large skillet or pot 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, being careful not to burn the garlic.
- Build the Filling Base: Stir in the diced tomatoes (undrained), tomato paste, vegetable broth, Italian seasoning, dried oregano, and dried basil to the skillet. Bring the mixture to a simmer and cook for 10 minutes, stirring occasionally, to allow the flavors to meld and the sauce to slightly thicken.
- Incorporate the Rice: Add the cooked rice to the tomato mixture in the skillet. If you reserved the chopped bell pepper tops, add them now as well. Stir well to combine all ingredients evenly. Season with salt and black pepper to taste. At this stage, taste the filling and adjust seasonings as needed. You may want to add a pinch more salt, pepper, or herbs depending on your preference.
- Stuff the Peppers: Carefully spoon the rice filling into each bell pepper, packing it gently but firmly. Fill the peppers almost to the top, leaving a little space for the rice to expand slightly during baking. If using cheese, sprinkle shredded cheese over the top of each stuffed pepper.
- Bake the Peppers: Arrange the stuffed bell peppers upright in a baking dish. You can add a splash of extra vegetable broth or water to the bottom of the dish (about ¼ cup) to prevent sticking and add a little moisture during baking. Cover the baking dish with aluminum foil.
- Bake Covered: Bake in the preheated oven for 30 minutes, covered. This steams the peppers and helps them soften while the filling heats through.
- Bake Uncovered (Optional Cheese): Remove the foil and continue to bake for another 15-20 minutes, or until the bell peppers are tender and slightly wrinkled, and the cheese (if used) is melted and lightly golden brown. If not using cheese, bake uncovered for the last 15-20 minutes to allow the peppers to roast slightly.
- Rest and Serve: Remove the stuffed bell peppers from the oven and let them rest for a few minutes before serving. This allows the filling to settle and makes them easier to handle. Garnish with fresh chopped parsley, if desired, before serving. Enjoy your delicious and wholesome Stuffed Bell Peppers with Rice!
Nutrition
- Serving Size: one normal portion
- Calories: 320
- Carbohydrates: 55g
- Fiber: 8g