Ingredients
To create these delightful Stuffed Bell Peppers with Rice, you’ll need a selection of fresh and flavorful ingredients. Here’s a detailed list to guide you:
- Bell Peppers: 6 large bell peppers (various colors like red, yellow, orange, and green for visual appeal and subtle flavor differences) – These vibrant peppers are the stars of the show, providing a sweet, slightly tangy vessel for the flavorful filling. Choose firm, unblemished peppers for best results.
- Ground Meat (Optional): 1 pound ground beef, turkey, or Italian sausage (for a heartier, protein-rich version) – Adds depth and richness to the filling. For a vegetarian option, simply omit the meat or substitute with lentils, crumbled tofu, or extra vegetables.
- Cooked Rice: 1 ½ cups cooked rice (long-grain, brown rice, or quinoa are excellent choices) – Forms the base of the filling, providing a satisfying texture and absorbing all the delicious flavors. Cook according to package directions and allow to cool slightly before using.
- Onion: 1 medium yellow onion, finely chopped (for aromatic base and savory depth) – Adds a foundational layer of flavor to the filling. Sautéing it softens its sharpness and brings out its sweetness.
- Garlic: 2-3 cloves garlic, minced (for pungent aroma and savory kick) – Garlic is a flavor powerhouse, enhancing the overall taste of the dish. Freshly minced garlic is recommended for the best flavor.
- Diced Tomatoes: 1 (14.5 ounce) can diced tomatoes, undrained (provides moisture and tangy tomato flavor) – Forms the liquid base of the sauce and adds a crucial element of acidity to balance the richness of the other ingredients.
- Tomato Sauce: 1 (15 ounce) can tomato sauce (enhances tomato flavor and creates a rich sauce) – Contributes to the saucy texture and intensifies the tomato flavor profile of the filling.
- Tomato Paste: 2 tablespoons tomato paste (concentrated tomato flavor and richness) – Deepens the tomato flavor and adds a touch of umami to the filling.
- Italian Seasoning: 2 teaspoons Italian seasoning (blend of herbs for classic Italian flavor) – A convenient way to infuse the filling with a blend of aromatic herbs like oregano, basil, rosemary, and thyme.
- Dried Oregano: 1 teaspoon dried oregano (for earthy, slightly peppery flavor) – Adds a distinctive Mediterranean touch and complements the Italian seasoning.
- Salt: 1 teaspoon salt, or to taste (enhances flavors and seasons the dish) – Crucial for bringing out the flavors of all the ingredients. Season to your preference.
- Black Pepper: ½ teaspoon black pepper, or to taste (adds a touch of spice and complexity) – Adds a subtle warmth and enhances the overall flavor profile. Freshly ground black pepper is preferred.
- Olive Oil: 2 tablespoons olive oil (for sautéing and adding richness) – Used for sautéing the vegetables and adds a healthy fat and subtle fruity flavor to the dish.
- Shredded Cheese (Optional): 1 cup shredded mozzarella, cheddar, or Parmesan cheese (for a cheesy topping) – Adds a melty, gooey layer of cheesy goodness. Choose your favorite type or a blend for varied flavors.
- Fresh Parsley (Optional): Chopped fresh parsley, for garnish (adds freshness and visual appeal) – Provides a bright, fresh finish and a pop of color as a garnish.
Instructions
Follow these step-by-step instructions to create delicious and satisfying Stuffed Bell Peppers with Rice:
Step 1: Prepare the Bell Peppers
- Preheat Oven: Preheat your oven to 375°F (190°C). This ensures the peppers cook evenly and the filling bakes to perfection.
- Wash and Prep Peppers: Thoroughly wash the bell peppers under cold water. Using a sharp knife, carefully slice off the tops of the bell peppers, about ½ inch from the stem. Set the tops aside if you wish to use them as lids later.
- Remove Seeds and Membranes: With a spoon or your fingers, scoop out the seeds and white membranes from inside each bell pepper. Ensure they are clean and ready to be filled. You can also remove some of the inner ribs if desired for a smoother interior.
- Blanch Peppers (Optional): For slightly softer peppers, you can blanch them briefly. Bring a large pot of salted water to a boil. Carefully place the bell peppers in the boiling water and blanch for 3-5 minutes. Remove them with tongs and immediately plunge them into a bowl of ice water to stop the cooking process. This step is optional but helps pre-cook the peppers slightly, ensuring they are tender in the final dish. Drain the peppers and set aside.
Step 2: Prepare the Filling
- Sauté Aromatics: Heat olive oil in a large skillet over medium heat. Add the chopped onion and cook until softened and translucent, about 5-7 minutes. Stir occasionally to prevent burning.
- Add Garlic and Meat (If Using): Add the minced garlic to the skillet and cook for another minute until fragrant, being careful not to burn it. If using ground meat, add it to the skillet and cook, breaking it up with a spoon, until browned. Drain off any excess grease.
- Incorporate Tomato Paste and Spices: Stir in the tomato paste, Italian seasoning, dried oregano, salt, and black pepper. Cook for 1 minute more, stirring constantly, to toast the spices and enhance their flavor.
- Add Tomatoes and Sauce: Pour in the diced tomatoes (undrained) and tomato sauce. Bring the mixture to a simmer and cook for 5-7 minutes, allowing the flavors to meld together and the sauce to slightly thicken.
- Stir in Cooked Rice: Remove the skillet from the heat and stir in the cooked rice. Mix well to combine all ingredients evenly and ensure the rice is coated with the flavorful sauce. Taste and adjust seasoning as needed, adding more salt, pepper, or herbs to your preference.
Step 3: Stuff the Bell Peppers
- Fill Peppers: Spoon the rice and meat mixture (or vegetarian filling) generously into each prepared bell pepper, filling them almost to the top. You can gently pack the filling but avoid over-stuffing, as it may expand during baking.
- Add Cheese (Optional): If using cheese, sprinkle shredded cheese evenly over the top of each stuffed bell pepper.
- Replace Pepper Tops (Optional): If you reserved the pepper tops, you can place them back on top of the stuffed peppers as lids. This helps keep the filling moist during baking, but is not necessary.
Step 4: Bake the Stuffed Bell Peppers
- Arrange in Baking Dish: Place the stuffed bell peppers upright in a baking dish. You can add a little bit of water or extra tomato sauce (about ½ cup) to the bottom of the dish to prevent sticking and add moisture during baking.
- Bake: Cover the baking dish with aluminum foil. Bake in the preheated oven for 30-40 minutes, or until the bell peppers are tender but still slightly firm. Remove the foil for the last 10-15 minutes of baking to allow the cheese to melt and brown slightly (if using) and the peppers to soften further.
- Check for Doneness: To check if the peppers are done, pierce one with a fork. It should be tender but not mushy. The filling should be heated through and bubbly.
Step 5: Serve and Garnish
- Rest Briefly: Let the stuffed bell peppers rest for a few minutes after removing them from the oven. This allows the filling to set slightly and makes them easier to serve.
- Garnish (Optional): Garnish with fresh chopped parsley, if desired, for a pop of color and fresh flavor.
- Serve Warm: Serve the Stuffed Bell Peppers with Rice warm as a main course. They are delicious on their own or with a side salad, crusty bread, or roasted vegetables.
- Prep Time: 40 minutes
- Cook Time: 50 minutes
Nutrition
- Serving Size: one normal portion
- Calories: 450
- Carbohydrates: 45
- Fiber: 7
- Protein: 25