These Stuffed Bell Peppers are filled with a mouthwatering mix of ground meat, rice, and savory vegetables, then topped with a flavorful tomato sauce and simmered to perfection on the stove.
Perfect for family dinners, potlucks, and meal prep!
Originating from Mediterranean cuisine, stuffed bell peppers have been a staple in kitchens worldwide for generations.
While traditional recipes usually feature a simple mix of ground meat, rice, and spices, my version, inspired by Eastern European stuffed pepper recipes, takes the dish to the next level with a delicious savory sauce!
It’s a healthy dish that manages to feel both classic and new at the same time!
Let’s dig into this nutritious and delicious stuffed pepper recipe, AKA your new go-to comfort food!
Why You’ll Love This Recipe
Here are the top three reasons these stuffed peppers are better than the rest:
- Nutrient-packed. Stuffing bell peppers with a hearty mixture of meat, grains, and vegetables ensures a balanced meal that will keep you full longer.
- Comforting. Whether you’re a big stuffed pepper fan or just looking for a hearty and healthy dinner the whole family will love, this easy-to-follow recipe will surely hit the spot.
- Customizable. This adaptable recipe allows you to experiment with different fillings and flavors to suit your tastes or use what you have in the fridge.
Ingredients for Stuffed Peppers
Here is everything you’ll need to make this recipe:
Here’s an overview of the ingredients:
- Rice – The hearty base of the filling. You can use white, brown, or even a wild rice blend. Just cook it according to the package instructions and let it cool before mixing with other ingredients.
- Bell peppers – Choose peppers that are firm, vibrant, and free of blemishes. Although green peppers are classic, I prefer the sweet taste of red bell peppers. Feel free to mix and match colors (red, orange, and yellow) for a more colorful presentation.
- Olive oil – For sautéing the onions and carrots.
- Onions – Thinly sliced onions add an aromatic, savory-sweet depth of flavor. You can use yellow or white onions. Opt for red onion or shallots for a milder, sweeter taste.
- Carrots – Grated carrots blend seamlessly into the filling, adding rich flavor.
- Ground meat – You can use any ground meat you like. Try a mix of half ground beef and half ground turkey, ground chicken, or ground pork. A blend of 1 ½ pounds of ground beef and ½ pound of ground chicken also works well.
- Spices – Garlic powder and smoked paprika elevate the depth of flavor and add a subtle smokiness.
- Flour – Helps to thicken the sauce. If you need a gluten-free option, use a reliable gluten-free flour blend instead.
- Salt and black pepper – For seasoning to taste.
- Water – A simple ingredient that helps create a smooth, pourable sauce for your peppers. You can also use vegetable, chicken, or beef broth.
- Tomato paste – Gives the sauce rich, concentrated tomato flavor.
- Sour cream – Adds creaminess and a slight tang to the sauce. Substitute Greek yogurt for a lighter alternative or coconut cream for a dairy-free option.
- Herbs – Bay leaves and fresh thyme sprigs (or rosemary) give the sauce a subtle, aromatic flavor, while fresh herbs like parsley, basil, or cilantro bring freshness to the dish. Choose herbs that you enjoy!
How to Make Healthy Stuffed Bell Peppers
Despite the lengthy instructions, you’ll find that the steps are straightforward, and the process is simpler than it seems. For the full recipe and ingredient amounts, scroll to the recipe card below:
Step 1. Cook the rice.
Start by rinsing the rice thoroughly, then follow the package instructions to cook it to perfection. Set the cooked rice aside to cool.
Step 2. Prepare the peppers.
Slice off the tops of the peppers and scoop the core, seeds, and membranes. If any edible bits are left from the tops, chop them up and set them aside for the filling.
Step 3. Cook the veggies.
Heat a splash of olive oil in a pan over medium heat. Add the chopped onion and cook, stirring occasionally, until it starts to soften, for about 3 to 4 minutes.
Add the carrots and the chopped pepper tops and continue cooking until the carrots start to soften, for another 4 minutes.
Step 4. Cool down.
Remove the pan from the heat and transfer half of the veggie mixture to a plate to cool. Leave the other half in the pan for the sauce.
Step 5. Make the tomato sauce.
In the pan with the remaining carrot and onion mixture, sprinkle the flour over the carrots. Stir in the tomato paste, and cook for about 1 minute, stirring constantly.
Add 2 cups of water. Deglaze the pan and add the sour cream and 1 teaspoon of salt; mix and bring to a simmer. Cook for 1 to 2 minutes. Take the pan off the heat and set aside.
Step 6. Mix the filling.
In a large bowl, combine your ground meat with garlic powder, paprika, black pepper, and 1 teaspoon of salt. Add the cooled rice and veggie mixture and mix well.
Step 7. Stuff the peppers.
Lightly salt the inside of each bell pepper, then stuff them with the filling mixture. Place the stuffed peppers upright in a large pot.
If you have any leftover meat mixture, shape it into meatballs and add them to the pot as well. Add 1 cup of water to the pot. Pour the sauce over the stuffed peppers.
Step 8. Cook the stuffed peppers.
Toss in bay leaves and rosemary or thyme sprigs. Cover the pot and bring it to a boil. Reduce the heat and simmer until the peppers are tender and the meat filling is cooked through, for about 40 to 45 minutes. Take off the heat and let them stand covered for 10 minutes.
Step 9. Finish and serve.
Finish with chopped fresh herbs and enjoy your flavor and nutrition-packed stuffed peppers!
Recipe Tips
To help you master the art of making downright delicious healthy stuffed peppers, here are my top tips and tricks:
- Perfectly cooked rice – Make sure to rinse your rice and cook it according to the package instructions until just fluffy and tender –not mushy. This helps maintain a good texture in the stuffing.
- Don’t overstuff – Fill each hollowed pepper to the top, but avoid packing it too tightly and overfilling. Otherwise, the stuffing will become too dense during cooking.
- Balance the sauce – Taste your sauce before pouring it over the peppers and adjust the seasoning if needed. A bit of sugar can help balance the flavors if it’s too acidic.
- Stabilize/cover the peppers – You don’t want them tipping over during cooking, so arranging them close together in the pot during cooking is best. Cover the pot to create a steaming effect, which helps cook the peppers evenly and keep them moist.
Variations
One of the best things about these healthy stuffed bell peppers is their versatility! Here are some delicious ways to personalize your peppers:
- Cheesy stuffed peppers – Mix some grated cheese into the stuffing or sprinkle a layer of shredded cheese on top of each stuffed pepper before cooking. Cheeses like cheddar, mozzarella, Monterey Jack, feta, or a blend of Parmesan and ricotta complement this dish beautifully.
- Add a spicy kick – Add diced jalapeños, a dash of cayenne pepper, or red pepper flakes to the stuffing, but only if you can handle the heat!
- Grain alternatives – The filling is traditionally made with white rice, but you can always replace it with brown rice, bulgur, farro, or quinoa for the added nutritional benefits. Use cauliflower rice to make the dish lower in carbs and still oh-so-satisfying.
- Extra veggies – Boost the nutritional content by stirring finely chopped spinach, zucchini, or mushrooms into the filling mixture.
Serving Suggestions
Serve your stuffed peppers in sauce hot, straight from the stove, for a comforting and satisfying meal.
They pair wonderfully with a crisp romaine salad, steamed vegetables, or potatoes and cauliflower mash. Add a slice of whole-grain bread or roasted potatoes for extra satisfaction.
Garnish with fresh herbs and serve with a dollop of Greek yogurt for additional flavor and protein.
Making Ahead and Storing
Make ahead: You can prepare the filling and stuff the peppers up to 24 hours before cooking. Keep them covered in the fridge. When ready to enjoy, prepare the tomato sauce and cook the stuffed bell peppers on the stove as directed.
Storing: If you’re lucky enough to have leftover stuffed peppers, let them cool to room temperature before transferring them to an airtight container and keeping them in the refrigerator for 3-4 days.
Freezing: Cool completely to room temperature, then transfer the peppers and sauce to a freezer-safe airtight container. Store the container in the freezer for up to 3 months.
Reheat: When ready to enjoy, thaw the container in the refrigerator overnight, then reheat the stuffed peppers and sauce in an oven-safe dish at 350°F for 30-40 minutes, until heated through. Stir the sauce occasionally for even heating.
More Healthy Dinner Recipes
If you love this stuffed peppers recipe, check out:
- Stuffed Tomatoes
- Vegan Quinoa Chili
- Savory Steel Cut Oats
- Meatballs without Breadcrumbs
- Chicken and Green Lentil Casserole
Stuffed Bell Peppers Recipe
Made with simple ingredients, these stuffed peppers are nutritious, filling, and comforting. Perfect for meal prep.
Ingredients
- 2/3 cup rice
- 8 to 10 small to medium bell peppers
- 2 Tbsp olive
- 2 medium onions, thinly sliced
- 3 medium carrots, grated
- 2 Tbsp all-purpose flour
- 3 Tbsp tomato paste
- 3 cups water (divided)
- 1/4 cup sour cream
- 2 tsp salt (divided)
- 1 pound lean ground beef
- 1 pound ground chicken
- 1.5 tsp garlic powder
- 1.5 tsp smoked paprika
- 1 tsp black pepper
- 3 bay leaves
- 2-3 thyme or rosemary sprigs
- 2 generous handfuls of chopped fresh herbs
Instructions
- Rinse the rice and cook it according to the packaging instructions. Make sure not to overcook. When the rice is done cooking, set it aside to cool.
- To prepare the peppers, cut off the tops and remove the core, seeds, and membranes. If any edible trimmings are left from the pepper tops, chop them.
- Heat the olive oil in a large pan over medium heat. Add the onion and cook, stirring occasionally, until it starts to soften, for about 3 to 4 minutes. Add the carrots and the pepper top trimmings (if you have any) and continue cooking until the carrots start to soften, for 4 more minutes.
- Transfer about half of the mixture to a plate and set it aside to cool. Leave the other half in the pan for the sauce.
- To make the sauce, sprinkle flour over the carrot mixture in the pan. Stir in the tomato paste and cook it over medium heat for about 1 minute, constantly stirring. Add 2 cups of water and deglaze the pan. Add the sour cream and 1 teaspoon of salt; mix well and bring to a simmer.
- Cook for 1 to 2 minutes and take off the heat. Taste the sauce; if the sauce is too acidic, add a bit of sugar to counteract the acidity. Set the sauce aside.
- Place the ground meat into a large bowl. Add the garlic powder, paprika, black pepper, and 1 tsp of salt. Once the rice and vegetables are cool, add them to the meat. Mix everything until well combined.
- Lightly salt the inside of each pepper, then stuff each pepper with the meat and rice stuffing. Place the stuffed peppers into a large pot. If you have any meat mixture left, make meatballs and place them into the pot as well. Add 1 cup of water to the pot.
- Carefully pour the sauce over the stuffed peppers. Add the bay leaves and rosemary or thyme sprigs. Cover, bring to a boil, reduce heat, and cook the peppers until cooked through, for about 40 to 45 minutes. Take off the heat and let them stand covered for 10 minutes. Add the chopped fresh herbs and serve.
Notes
Use a fork to check the peppers for doneness. They should be tender but still hold their shape. You can also check the doneness by inserting a meat thermometer into the center of the stuffing. The internal temperature of the stuffing should reach 165°F (74°C).
Nutrition Information
Yield 8 Serving Size 1 stuffed bell pepperAmount Per Serving Calories 312Total Fat 15gSaturated Fat 5gTrans Fat 0gUnsaturated Fat 8gCholesterol 115mgSodium 711mgCarbohydrates 13gFiber 2gSugar 3gProtein 32g
Nutrition facts provided on this website are an estimate and not guaranteed to be accurate. Please see a qualified health care provider for personalized diet advice and make sure that each of the ingredients is allowed in your diet.