Cooking with Pepper

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Veggie Stuffed Peppers

Veggie Stuffed Peppers are a vibrant and wholesome dish perfect for any meal. This hearty recipe combines the nutty flavors of rice with white beans, sweet carrots, and a tangy mix of stewed tomatoes and green chilies…

All snugly packed into sweet bell peppers, making a colorful, nutritious, and satisfying meal that’s as pleasing to the eye as it is to the palate.

Veggie Stuffed Peppers

Skill Level: Beginner

This recipe is great for beginners because it involves simple cooking techniques like boiling, sautéing, and baking. Each step is straightforward, making it a perfect dish to build confidence in the kitchen.

Health Benefits

Stuffed peppers are rich in vitamins A and C, thanks to the bell peppers and carrots. The white beans add a good source of protein and fiber, which can help in digestion and prolonged satiety. This dish is also low in fat and can be adjusted for lower sodium, making it heart-healthy and diabetic-friendly.

Veggie Stuffed Peppers Recipe

Time and Servings

  • Prep Time: 20 minutes
  • Cook Time: 40 minutes
  • Total Time: 60 minutes
  • Servings: 4

Ingredients

  • 4 bell peppers, tops cut, seeds removed (any color)
  • 8 ounces (226 grams) of white rice
  • 7 ounces (200 grams) of canned white beans, drained and rinsed
  • ½ cup (100 grams) carrots, finely diced
  • 7 ounces (200 grams) canned stewed tomatoes
  • 2 ounces (56 grams) canned diced green chilies
  • 2 cloves garlic, minced
  • 3.5 ounces (100 grams) red onion, diced
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 1 teaspoon dried oregano
  • 1 tablespoon olive oil

Instructions

  1. Preheat the Oven: Set your oven to 175°C (350°F).
  2. Cook the Rice: In a medium saucepan, bring water to boil and cook the rice according to package instructions. Drain and set aside.
  3. Prepare the Filling: Heat olive oil in a skillet over medium heat. Add the garlic and onion, sautéing until translucent. Stir in the carrots, cook for about 5 minutes. Add the beans, stewed tomatoes, and green chilies. Season with salt, pepper, and oregano. Mix well and cook for another 5 minutes.
  4. Combine: Fold the cooked rice into the skillet mixture, ensuring everything is evenly mixed.
  5. Stuff the Peppers: Fill each pepper with the rice and vegetable mixture, and place them upright in a baking dish.
  6. Bake: Cover with foil and bake for 30 minutes. Remove the foil and bake for another 10 minutes, or until the peppers are tender.
  7. Serve: Serve warm as suggested below.

Making Veggie Stuffed Peppers Even Easier…

For a quicker prep, use pre-cooked rice and pre-chopped vegetables. Additionally, using a rice cooker can save time and ensure perfectly cooked rice.

I like to use Rotel stewed tomatoes with diced chilies for an extra kick of spiciness.

Tips for Perfection

  • Choose firm, brightly colored peppers for the best presentation and taste.
  • Ensuring the filling is pre-cooked allows the flavors to meld beautifully.

Selecting bell peppers

It’s important to look for ones that are firm, glossy, and have an even color with no major blemishes. Here are some tips to ensure you pick the best quality:

  1. Firmness: The pepper should feel firm and heavy for its size. Soft spots or areas that yield to slight pressure might indicate the pepper is past its prime.
  2. Skin Appearance: The skin should be taut and glossy, not dull. Wrinkly skin on a bell pepper generally indicates dehydration or aging, meaning the pepper may not be as crisp or flavorful.
  3. Color: Look for vibrant, uniform color. The whole pepper should be the same color, whether it is green, red, yellow, or orange. Any discolored spots or patches can indicate the pepper might be starting to rot.
  4. Stem: The stem should be green and fresh-looking. A dried-out or brown stem can be another sign of aging.

Avoid peppers with sunken areas, cuts, or blemishes, as these can be signs of decay which could affect the flavor and texture. A healthy, fresh bell pepper will enhance any dish with its texture and taste!

Optional Ingredients

  • Add cheese on top (usually cheddar) before the final 10 minutes of baking for a melty finish.
  • Incorporate spices like cumin or paprika for a different flavor profile.
  • Make extra sauce to spoon over top.

Serving Suggestions

Serve with a side of garlic bread and/or a crisp green salad for a complete meal.

Nutrient Information Per Serving

Approximately:

  • Calories: 250
  • Protein: 9g
  • Carbohydrates: 45g
  • Fat: 5g
  • Fiber: 8g

Storage and Reheating

Cool any leftovers and store them in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven until heated through.

Origin and History

Stuffed peppers have roots in many cultures with variations seen in Spanish, Hungarian, and Indian cuisines. This is called Fusion Cuisine. Each culture has its own unique twist, using ingredients prevalent in their regional diets.

Veggie Stuffed Peppers

This Veggie Stuffed Peppers recipe not only delights the senses but also offers a nourishing meal that’s easy to prepare and sure to please any crowd.

Whether you’re looking to impress guests or simply make a comforting family dinner, these stuffed peppers are a fantastic choice.

P.S. Love bell peppers? Me too! Check out these other recipes with bell peppers!