Vegetable and Rice Stuffed Peppers

These Vegetable and Rice Stuffed Peppers are a vibrant and nutritious dish, perfect for a healthy American supper. Bursting with flavor and packed with wholesome ingredients, they make for a satisfying meal that is both colorful and comforting.

Vegetable and Rice Stuffed Peppers
45 minutes
Difficulty: Easy
American
320 kcal

Ingredients

  • Bell peppers - 2 large (any color)
  • Cooked brown rice - 1 cup
  • Zucchini - 1 small, diced
  • Carrot - 1 medium, diced
  • Spinach - 1 cup, chopped
  • Onion - 1 small, finely chopped
  • Garlic - 2 cloves, minced
  • Olive oil - 1 tablespoon
  • Diced tomatoes - 1/2 cup (canned or fresh)
  • Italian seasoning - 1 teaspoon
  • Salt - 1/2 teaspoon
  • Black pepper - 1/4 teaspoon
  • Parmesan cheese - 1/4 cup, grated (optional)

Steps

  1. Preheat the oven to 190°C (375°F).
  2. Cut the tops off the bell peppers and remove the seeds and membranes. Lightly brush the outside with olive oil and place them upright in a baking dish.
  3. In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until translucent, about 3-4 minutes.
  4. Add the diced zucchini and carrot to the skillet, cooking for another 5 minutes until they begin to soften.
  5. Stir in the chopped spinach and diced tomatoes, cooking until the spinach wilts, about 2 minutes.
  6. Add the cooked brown rice, Italian seasoning, salt, and black pepper to the vegetable mixture. Stir well to combine and heat through for another 2 minutes.
  7. Spoon the mixture into the hollowed bell peppers, packing it in gently. If desired, sprinkle grated Parmesan cheese on top.
  8. Cover the baking dish with aluminum foil and bake in the preheated oven for 25 minutes.
  9. Remove the foil and bake for an additional 10 minutes, until the peppers are tender and the tops are slightly browned.
  10. Let cool for a few minutes before serving. Enjoy your healthy stuffed peppers!

Nutrition

  • Calories: 320
  • Protein: 10 g
  • Carbs: 56 g
  • Fiber: 10 g
  • Sugar: 7 g
  • Sodium: 400 mg
  • Cholesterol: 5 mg
  • Total Fat: 8 g
  • Saturated Fat: 1 g
  • Unsaturated Fat: 7 g
  • Water: 0.3 L

Health Benefits

  • Rich in vitamins and antioxidants from the colorful vegetables.
  • High in fiber, promoting digestive health.

Tags

AmericanHealthySupper