Vegetarian Stuffed Bell Peppers Recipe
These vegetarian stuffed bell peppers are a vibrant and blood pressure-friendly lunch option packed with brown rice and mixed vegetables.
Rich in fiber and loaded with nutrients, this dish is a satisfying and wholesome meal for any time of the week.
Easy to make and bursting with flavors, these stuffed peppers are perfect for a heart-healthy diet.
| Prep, cook, and total time | Calories per serving |
|---|---|
| Prep Time: 15 minutes Cook Time: 30 minutes Total Time: 45 minutes | Approximately 300 calories Bell pepper (1): ~50 calories Brown rice (½ cup cooked): ~110 calories Mixed vegetables (½ cup): ~60 calories Olive oil (1 tsp): ~40 calories Lemon juice: ~5 calories |
Ingredients
- 2 large bell peppers, halved and seeded
- 1 cup cooked brown rice
- 1 cup mixed vegetables (e.g., zucchini, carrots, and corn)
- 2 teaspoons olive oil
- 1 teaspoon lemon juice
- Optional: A pinch of black pepper for seasoning
- Optional: Fresh parsley for garnish
Instruction
- Preheat your oven to 375°F (190°C). Line a baking dish with parchment paper.
- In a large bowl, mix the cooked brown rice with the mixed vegetables, olive oil, and lemon juice. Add black pepper if desired.
- Stuff the halved bell peppers with the rice and vegetable mixture, pressing down gently to fill completely.
- Place the stuffed peppers in the baking dish and cover with foil. Bake for 25–30 minutes or until the peppers are tender.
- Remove from the oven and garnish with fresh parsley if desired. Serve warm.
Photos
Extra tips
Flavor variations
- Cheesy Option: Add a sprinkle of shredded low-sodium cheese on top before baking.
- Spicy Kick: Mix in a pinch of red chili flakes with the stuffing for added heat.
- Protein Boost: Add cooked lentils or chickpeas to the rice and vegetable mixture.
- Herbaceous Twist: Stir in chopped fresh basil or cilantro for added aroma.
Storage tips
- Store leftover stuffed peppers in an airtight container in the refrigerator for up to 3 days.
- Reheat in the oven or microwave until warmed through.
- If making ahead, prepare the stuffing and store separately. Stuff and bake the peppers fresh for best results.
Nutritional insight
- Brown rice provides complex carbohydrates and fiber, supporting digestive and heart health.
- Bell peppers are rich in antioxidants, vitamins A and C, and potassium, helping to lower blood pressure.
- Mixed vegetables add an array of essential vitamins and minerals to the dish.
- Olive oil contains heart-healthy monounsaturated fats that enhance flavor and nutrition.
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