Savory Stuffed Peppers

Savory Stuffed Peppers

Ingredients

For the Peppers:

• 4 large bell peppers (any color, tops cut off and seeds removed)

  • Rich in vitamins A and C; boosts immunity and adds vibrant color.

For the Filling:

• 1 cup cooked rice (white, brown, or quinoa for a higher protein option)

  • Provides a hearty base with carbohydrates for energy.

• 1/2 lb ground turkey, beef, or plant-based meat

  • Protein for muscle maintenance; plant-based options add fiber.

• 1 medium onion (chopped)

  • Adds aromatic flavor and antioxidants.

• 3 cloves garlic (minced)

  • Boosts flavor and immune support.

• 1 cup diced tomatoes (canned or fresh)

  • Adds juiciness and is a source of lycopene, an antioxidant.

• 1/2 cup black beans (optional, rinsed and drained)

  • Adds plant-based protein and fiber.

• 1/2 cup corn kernels (optional, fresh or frozen)

  • Provides natural sweetness and fiber.

• 1 tsp ground cumin

  • Adds a warm, earthy flavor.

• 1 tsp smoked paprika

  • Adds depth and a smoky undertone.

• 1/2 tsp chili powder (optional, for heat)

  • Adds a subtle kick.

• Salt and black pepper (to taste)

For the Topping:

• 1/2 cup shredded cheese (cheddar, mozzarella, or vegan alternative)

  • Melts to perfection, adding creaminess and richness.

• 1 tbsp fresh parsley or cilantro (chopped, for garnish)

Optional Additions

• 1/4 cup diced zucchini or mushrooms (for extra veggies)

• 1/4 cup tomato sauce or salsa (for added moisture and flavor)

• 1/2 tsp oregano or Italian seasoning (if you prefer an herby touch)

Step-by-Step Guide

1. Prepare the Bell Peppers:

   • Preheat the oven to 375°F (190°C).

   • Cut off the tops of the bell peppers and remove the seeds and membranes.

   • Lightly brush the outside of the peppers with olive oil. Arrange them upright in a baking dish.

2. Cook the Filling:

   • Heat 1 tbsp olive oil in a large skillet over medium heat.

   • Add the chopped onion and sauté for 5 minutes until softened.

   • Stir in the garlic and cook for 1 minute.

   • Add the ground meat or plant-based alternative, cooking until browned and crumbled.

   • Stir in the diced tomatoes, rice, beans, corn, cumin, smoked paprika, chili powder (if using), and salt and pepper.

   • Simmer for 5 minutes to let the flavors meld.

3. Stuff the Peppers:

   • Spoon the filling into the prepared bell peppers, packing it in tightly.

   • Top each pepper with shredded cheese.

4. Bake the Peppers:

   • Pour about 1/2 cup water or broth into the bottom of the baking dish (this helps steam the peppers).

   • Cover the dish with aluminum foil and bake for 25 minutes.

   • Remove the foil and bake for an additional 10-15 minutes, or until the peppers are tender and the cheese is melted and golden.

5. Serve:

   • Garnish with fresh parsley or cilantro and serve hot.

   • Pair with a simple side salad or crusty bread for a complete meal.

Nutritional Benefits of the Dish

• Vitamin-Packed: Bell peppers provide a significant dose of vitamins A and C for immune health and skin.

• Protein-Powered: Ground meat or plant-based protein and black beans make this dish filling and muscle-friendly.

• Fiber-Rich: Beans, corn, and rice contribute fiber for digestive health and satiety.

• Balanced Meal: Combines protein, veggies, and carbs in one delicious dish.

Enjoy your hearty and flavorful Stuffed Peppers!

Photo by Natalia Gusakova on Unsplash