These stuffed sweet peppers are a vibrant and flavorful dish, combining tender red peppers with a savory mix of rice, beans, and melted cheese. Perfect for a light lunch or dinner, they offer a balance of protein, fiber, and essential nutrients, making them a satisfying meal that’s easy to prepare.

Full Recipe: 

Ingredients

• 2 large sweet red peppers

• 1 cup canned stewed tomatoes

• 1/3 cup instant brown rice

• 2 tablespoons hot water

• 3/4 cup canned kidney beans, rinsed and drained

• 1/2 cup frozen corn, thawed

• 2 green onions, thinly sliced

• 1/8 teaspoon crushed red pepper flakes

• 1/2 cup shredded part-skim mozzarella cheese

• 1 tablespoon grated Parmesan cheese

Directions

1. Cut the peppers in half lengthwise and remove the seeds.

2. Place the pepper halves in an ungreased, shallow microwave-safe dish. Cover and microwave on high for 3-4 minutes or until tender.

3. In a small microwave-safe bowl, combine the canned tomatoes, rice, and hot water. Cover and microwave on high for 5-6 minutes, or until the rice is tender.

4. Stir in the kidney beans, corn, green onions, and crushed red pepper flakes. Spoon this mixture into the prepared pepper halves.

5. Sprinkle shredded mozzarella and grated Parmesan cheese on top of the stuffed peppers.

6. Microwave uncovered for an additional 3-4 minutes or until heated through.

Nutrients
2 stuffed pepper halves:

• Calories: 341

• Fat: 7g (Saturated fat: 3g)

• Cholesterol: 19mg

• Sodium: 556mg

• Carbohydrates: 56g (Sugars: 16g, Fiber: 11g)

A Healthy and Nutritious Meal

One of the standout features of stuffed sweet peppers is their nutritional profile. Sweet peppers themselves are rich in vitamin C, a crucial antioxidant that helps boost immunity and promote healthy skin. They also contain vitamin A, which is beneficial for eye health, and several B vitamins that support energy production and brain function. When paired with the other ingredients in the dish, such as kidney beans and corn, stuffed sweet peppers become a powerhouse of nutrients.

Kidney beans are a great source of plant-based protein, which is vital for muscle repair and overall body function. They also provide significant amounts of fiber, helping with digestion and promoting satiety, making this dish both filling and good for digestive health. Corn, a common addition to the stuffing, adds natural sweetness and offers additional fiber, antioxidants, and several essential vitamins.

This dish is particularly appealing to vegetarians as it delivers a good amount of protein from plant sources. For those looking to reduce their meat consumption or follow a plant-based diet, stuffed sweet peppers provide a fulfilling meal that doesn’t sacrifice flavor or satisfaction.

The Perfect Balance of Flavors

The combination of sweet peppers with the savory rice and beans mixture creates an explosion of flavors in every bite. The peppers bring a naturally sweet and slightly tangy taste, which pairs wonderfully with the other ingredients. The tomatoes, a key component of the stuffing, add moisture and a tangy undertone that complements the mild sweetness of the peppers. The addition of green onions gives the dish a fresh, mildly pungent flavor that brightens the overall taste, while the crushed red pepper flakes introduce a subtle kick, enhancing the dish’s complexity.

The mozzarella and Parmesan cheeses sprinkled on top melt to create a gooey, flavorful topping that ties everything together. The cheeses add richness and depth, ensuring that every bite is packed with flavor. This balance of savory, sweet, and spicy elements is what makes stuffed sweet peppers such a satisfying meal, whether served on their own or accompanied by a side dish.

Quick and Easy to Prepare

One of the best things about stuffed sweet peppers is how easy and quick they are to prepare. This dish comes together in less than 30 minutes, making it an excellent option for busy days when you want something healthy and homemade without spending hours in the kitchen. The microwave cooking method used for the peppers and rice ensures that the dish is ready in no time, with minimal effort required.

You can start by simply cutting the sweet peppers in half, removing the seeds, and microwaving them until they’re tender. While the peppers cook, you can prepare the stuffing, which is just a matter of microwaving rice, tomatoes, and water, then adding in the kidney beans, corn, and green onions. Once everything is prepped, the filling is spooned into the peppers, topped with cheese, and microwaved for just a few more minutes until everything is heated through.

This method makes stuffed sweet peppers a fantastic choice for individuals who are short on time but still want a nutritious, home-cooked meal. The simplicity of the preparation process also makes it an ideal dish for novice cooks or those who are just starting to explore cooking at home.

Versatility and Customization

While the recipe provided offers a delicious foundation, stuffed sweet peppers are incredibly versatile, and you can easily customize the filling to suit your tastes or dietary needs. For example, if you prefer a spicier dish, you can increase the amount of crushed red pepper flakes or add a diced jalapeño to the stuffing mixture. If you want to make the dish heartier, you could add some cooked quinoa, bulgur, or couscous to the rice for extra texture and nutrients.

For a non-vegetarian version, you can incorporate cooked chicken, ground turkey, or beef into the filling. If you’re looking for a dairy-free option, you can swap the cheeses for a dairy-free alternative or simply omit them entirely. The beauty of stuffed sweet peppers is that they can be tailored to suit various dietary preferences without sacrificing taste or satisfaction.

In addition, you can experiment with different types of beans or vegetables. Black beans, pinto beans, or chickpeas can replace kidney beans, while other vegetables like zucchini, mushrooms, or spinach can be added for extra flavor and nutrients. The possibilities are endless, and the dish can easily adapt to the seasons or what you have available in your kitchen.

A Great Option for Meal Prep

Stuffed sweet peppers are also an excellent choice for meal prepping. The dish stores well in the refrigerator and can be enjoyed as leftovers for several days. Simply prepare a batch of stuffed peppers and store them in an airtight container. When you’re ready to eat, you can microwave them for a quick and nutritious meal.

Meal prepping with stuffed sweet peppers allows you to plan ahead for busy weeks, ensuring that you always have a healthy and satisfying meal ready to go. The dish can be paired with a variety of side salads or grains to make a complete and balanced meal. Plus, because it’s so customizable, you can easily switch up the ingredients each week to keep your meals fresh and exciting.

Conclusion: A Delicious and Nutritious Dish for Any Occasion

Stuffed sweet peppers are a versatile and nutritious dish that is both satisfying and easy to prepare. Whether you are looking for a healthy weeknight dinner, a light lunch, or a meal prep option, this dish offers everything you need to stay fueled and satisfied. The combination of tender red peppers, savory rice, kidney beans, and melted cheese provides a delightful balance of flavors and textures, while also delivering a wealth of nutrients that are beneficial for your health.

The simplicity of the recipe, along with its adaptability to various tastes and dietary needs, makes stuffed sweet peppers a go-to meal for many. Whether you are a seasoned cook or just starting out in the kitchen, this dish can be made with ease and enjoyed by all. By incorporating fresh, wholesome ingredients, stuffed sweet peppers provide a delicious and wholesome option that can be enjoyed at any time of the day.

Ultimately, stuffed sweet peppers are more than just a meal – they’re an opportunity to experiment with flavors, enjoy a nutritious dish, and create a meal that everyone can enjoy.