Vegetarian Stuffed Bell Peppers

Vegetarian Stuffed Bell Peppers is a meatless version of Italian Stuffed Peppers. You can use any size or color bell pepper for this recipe. One-half large stuffed bell pepper can be a meal in its self providing about 12 ounces of food, 11 grams of protein, and only 290 calories.

This recipe and preparation are similar to stuffed zucchini and eggplant but requires less preparation time since precooking the peppers is not necessary.

The estimated preparation time includes cooking brown rice that can take 40 minutes or more. Reduce prep time to about 20 minutes when using white rice.

The nutrition information is for one-half large 12 ounce serving as shown in the photo.

Cook’s Tip

• For a strict vegetarian stuffed peppers omit the cheese and eggs. Eggs act as a binder. Stuffing made without eggs will be looser.
• Green bell pepper are immature red or yellow peppers and may require longer baking time.

Substitutions

Increase fiber and protein by substitute 1 1/2 cups of cooked quinoa or other whole grain for the rice.

Related Recipe

Stuffed Bell Peppers with Meat

Stuffed Eggplant or Zucchini

Ingredients

• 2 large (450 g) bell peppers (about 1 lb)
• 1/2 cup (100 g) white or brown rice
• 1 tbsp. (15 ml) olive oil
• 8 oz. (225 g) fresh mushrooms, cleaned & chopped
• 1 -2 (100 g) carrots, shredded or chopped
• 1 tbsp. (15 ml) fresh parsley chopped or 1 tsp (5 ml) dried
• 1 tbsp. (15 ml) fresh basil chopped or 1/4 tsp dried
• 1 tbsp. (15 ml) capers, rinsed (optional)
• 1 tsp (5 ml) kosher salt
• 1/8 tsp (0.625 ml) black pepper
• 1/4 tsp (1.25 ml) red pepper flakes (optional)
• 1-2 slices (50 g) bread or 1/2 cup fresh bread crumbs
• 1/2 cup (120 ml) water or broth
• 1/2 cup (120 ml) white wine (optional)
• 14 oz. (411 g) reduced or low sodium diced tomatoes
• 2 tbsp (30 ml) grated Romano or Parmesan cheese
• 2 large eggs, beaten

Method of Preparation