Ingredients

• 1 can crushed tomatoes
• 3 cloves garlic, minced
• 1/2 cup scallions, sliced
• 1 tbsp tomato paste
• 1/2 tsp salt
• 1/2 tsp cayenne pepper (optional)
• 1 tbsp granulated sugar
• 4 large red, yellow, or orange bell peppers
• 3/4 lb lean ground beef, browned
• 3/4 cup instant brown rice, cooked
• 2 tbsp crumbled feta cheese

Directions

1. Preheat the oven to 350°F (175°C).
2. Cook the rice according to the package instructions and set aside.
3. In a bowl, combine crushed tomatoes, garlic, tomato paste, oregano, sugar, 1/4 cup scallions, and cayenne pepper (if using). Mix well.
4. Slice the tops off the peppers, just below the stems. Roughly chop the tops and add them to the bowl. Mix in the browned ground beef, cooked rice, and 1/2 teaspoon salt. Stir until well combined.
5. Remove the ribs and seeds from the bell peppers. Season the insides with a pinch of salt and pepper.
6. Stuff the peppers with the beef mixture and place them in a baking dish. Pour a small amount of water into the bottom of the dish. If the peppers don’t stand upright, slice a thin piece from the base of each pepper to stabilize them.
7. Drizzle the stuffed peppers with olive oil and cover the dish with tin foil. Bake for 30 minutes.
8. Remove the foil and bake uncovered until the peppers are soft, approximately 15-20 minutes longer.
9. Transfer the peppers to plates and sprinkle with crumbled feta cheese and the remaining scallions. Serve warm.

Nutrients

• Calories: 290 kcal
• Carbohydrates: 24 g
• Protein: 20 g
• Fat: 11 g
• Saturated Fat: 4 g
• Cholesterol: 45 mg
• Sodium: 630 mg
• Fiber: 4 g
• Sugar: 8 g
• Vitamin A: 4500 IU
• Vitamin C: 190 mg
• Calcium: 60 mg
• Iron: 2.5 mg

These stuffed peppers are a colorful, nutrient-rich dish that’s perfect for the whole family to enjoy!

A Colorful and Nutritious Base

Bell peppers are the foundation of this dish, offering both structure and flavor. With their natural sweetness and vibrant colors, red, yellow, and orange peppers not only make the dish visually appealing but also add a subtle sweetness that complements the savory filling. Bell peppers are an excellent source of vitamins A and C, as well as antioxidants, which help support a healthy immune system and overall well-being.

The hollow interior of the peppers makes them the perfect vessel for the flavorful filling. Once baked, the peppers become tender and slightly caramelized, adding a depth of flavor that enhances the dish as a whole.

The Perfect Filling: A Balance of Protein and Grains

The filling for these stuffed peppers is a hearty combination of lean ground beef, brown rice, and a richly seasoned tomato mixture. This blend creates a satisfying and well-balanced meal, providing protein, carbohydrates, and fiber in each serving.

• Lean Ground Beef: The use of lean ground beef keeps the dish flavorful while minimizing excess fat. Beef is a great source of high-quality protein, iron, and B vitamins, which are essential for maintaining energy levels and supporting muscle health.
• Brown Rice: Brown rice adds a nutty flavor and chewy texture to the filling. As a whole grain, it provides more fiber and nutrients than white rice, helping to keep you full and satisfied.
• Tomato Mixture: The crushed tomatoes, garlic, and tomato paste create a savory, slightly tangy base that ties all the components of the filling together. The addition of cayenne pepper (optional) adds a hint of spice, while a touch of sugar balances the acidity of the tomatoes.

This filling is not only delicious but also versatile, making it easy to adapt for different dietary preferences or available ingredients.

The Role of Feta Cheese and Fresh Scallions

Once baked, the stuffed peppers are topped with crumbled feta cheese and fresh scallions, adding an extra layer of flavor and texture.

• Feta Cheese: The tanginess of feta cheese provides a delightful contrast to the savory filling and sweet bell peppers. Its creamy texture melts slightly when sprinkled over the warm peppers, enhancing the overall richness of the dish.
• Scallions: Sliced scallions add a burst of freshness and a mild onion flavor, brightening the dish and providing a lovely garnish.

If feta isn’t your preference, you can substitute it with shredded mozzarella, Parmesan, or even a plant-based cheese for a dairy-free option.

Why These Stuffed Bell Peppers Are a Healthy Choice

This recipe is designed to be both flavorful and nutritious, making it a great option for those looking to maintain a balanced diet. Each pepper is packed with protein, fiber, vitamins, and minerals, ensuring that you get a well-rounded meal.

• Low in Calories: At just 290 calories per serving, these peppers are light yet filling, making them ideal for those watching their calorie intake.
• Rich in Fiber: The combination of brown rice and bell peppers provides a healthy dose of fiber, which supports digestion and helps maintain steady energy levels.
• Packed with Vitamins: Bell peppers are high in vitamin C and vitamin A, while the tomato mixture adds additional antioxidants and potassium.
• Balanced Macronutrients: With a healthy mix of protein, complex carbohydrates, and fats, this dish keeps you satisfied and energized.

Customizing the Recipe to Suit Your Preferences

One of the best things about stuffed bell peppers is their adaptability. You can easily modify the recipe to fit your taste preferences, dietary needs, or the ingredients you have on hand. Here are a few ways to customize this dish:

• Swap the Protein: If you don’t eat beef, you can substitute it with ground turkey, chicken, pork, or plant-based crumbles for a vegetarian option.
• Make It Low-Carb: Replace the brown rice with cauliflower rice for a low-carb alternative that still provides texture and volume.
• Add More Veggies: Enhance the filling by adding finely diced vegetables, such as zucchini, mushrooms, or spinach, for extra nutrients and flavor.
• Experiment with Spices: Adjust the seasoning to your liking by adding paprika, cumin, or Italian seasoning to the tomato mixture.
• Use Different Cheeses: Try mozzarella, cheddar, or goat cheese instead of feta for a new flavor profile.

Why These Peppers Are Perfect for Meal Prep

Stuffed bell peppers are an excellent choice for meal prep, as they store and reheat beautifully. You can prepare a large batch in advance and enjoy them throughout the week. To store, let the peppers cool completely before transferring them to airtight containers. They can be refrigerated for up to four days or frozen for up to three months.

When reheating, simply place them in the oven or microwave until warmed through. For added freshness, sprinkle on a little extra feta cheese or scallions just before serving.

Serving Suggestions and Pairings

These stuffed bell peppers are a complete meal on their own, but they also pair well with a variety of sides for a more substantial spread. Here are some ideas:

• Salad: Serve the peppers with a crisp green salad or a Mediterranean-inspired salad with cucumbers, tomatoes, and olives.
• Bread: Pair them with crusty whole-grain bread or garlic bread for a satisfying accompaniment.
• Soup: A bowl of light soup, such as tomato or vegetable, complements the rich flavors of the peppers.

For a fun twist, serve the stuffed peppers over a bed of quinoa or alongside roasted potatoes for an extra hearty meal.

A Crowd-Pleasing Dish for Any Occasion

Stuffed bell peppers are not only nutritious and delicious but also visually impressive, making them perfect for entertaining. The vibrant colors of the peppers, combined with the hearty filling and creamy feta topping, make for a stunning presentation that’s sure to impress your guests.

Whether you’re hosting a dinner party, preparing a family meal, or looking for a comforting dish to enjoy on your own, these stuffed peppers are always a hit.

Conclusion: A Delicious and Versatile Recipe

These Stuffed Bell Peppers are a testament to how healthy eating can also be flavorful and satisfying. With their vibrant colors, hearty filling, and creamy feta topping, they offer a delightful combination of taste and nutrition. Perfect for busy weeknights, meal prep, or special occasions, this recipe is as versatile as it is delicious.