Vegetarian Stuffed Peppers

Ingredients

• 4bell peppers (red, green, orange or yellow)
• 2 tablespoons (30 ml), dividedolive oil
• 1 smallyellow onion, diced
• 1 cup (about 190 g)cooked white or brown rice
• 1 canblack beans, drained and rinsed
• ½ cup (about 75 g)frozen corn
• 1 can (400 g)diced fire-roasted tomatoes
• Juice of 1lime
• 1 teaspooncumin
• 1 teaspoonsmoked paprika
• 1 teaspoonkosher salt
• 1 cup (about 100 g)grated mozzarella cheese
• To tastefresh cilantro, chopped

Instructions

1. 1

   Preheat the oven

   Heat the oven to 200°C (400°F).

2. 2

   Prepare the peppers

   Halve the peppers, remove their ribs and seeds, and arrange them in a 23 × 33 cm (9 × 13-inch) baking dish. Rub them all over with 1 tablespoon (15 ml) of the olive oil.

3. 3

   Cook the onion

   Warm the remaining oil in a large sauté pan over medium heat. Add the diced onion and cook for 3 minutes.

4. 4

   Mix the filling

   Stir in the rice, beans, corn, tomatoes, lime juice, cumin, paprika and salt. Cook for 5 minutes, or until the liquid has evaporated, then mix in ½ cup of the grated cheese.

5. 5

   Fill the peppers

   Share the filling between the pepper halves and scatter the remaining cheese over the top.

6. 6

   Bake until tender

   Cover the dish with foil and bake for 30 minutes. Remove the foil and bake for a further 10 minutes, or until the peppers are fork-tender and the cheese has melted.

What are vegetarian stuffed peppers?

Stuffed peppers are a familiar American-style baked dish: halved peppers hold a savoury filling and cook until tender. This version combines rice, beans, corn and tomatoes for a substantial meat-free meal.

Fire-roasted tomatoes, lime and smoked paprika give the filling a bright, gently smoky flavour. Mozzarella melts into the mixture and over the top, helping tie the filling together.

Nutrition and macros by portion

The nutrition label shows one serving as written: 181 calories, 8g protein, 23g carbs, 7g fat.

The rice and corn contribute most of the carbohydrate, while the olive oil and mozzarella provide much of the fat. Black beans add protein, alongside a smaller amount from the cheese and rice. Pair a pepper with a fresh salad or extra non-starchy vegetables for a more varied plate.

Choosing the peppers

Pepper size: Choose four peppers that will sit securely in the baking dish once halved. Red, green, orange or yellow peppers all work, with different levels of sweetness.

Preparation: Remove the ribs and seeds so there is room for the filling. A light coating of olive oil helps the pepper halves bake in the covered dish.

Building the filling

Rice and beans: Use already-cooked rice and drained, rinsed black beans. They make the filling hearty without needing extra cooking in the pan.

Tomato and seasoning: The tomatoes provide moisture, while cumin, smoked paprika, lime juice and salt add flavour. Cook the mixture for the stated 5 minutes so excess liquid can evaporate before filling the peppers.

Getting the texture right

Filling: The mixture should be combined and no longer watery before it goes into the peppers. Stir in half the mozzarella at this stage so it is distributed through the rice and beans.

Peppers: After 30 minutes covered and a further 10 minutes uncovered, check that a fork passes easily into the pepper. The uncovered bake also gives the cheese time to melt on top.

Making the bake work

Covered stage: Foil traps heat and moisture around the peppers as they soften. Keep the dish covered for the first 30 minutes, as directed.

Final stage: Remove the foil for the last 10 minutes. If the peppers need more time to become fork-tender, continue baking and check them again.

Serving ideas

Fresh finish: Scatter chopped cilantro over the baked peppers just before serving. Its fresh flavour contrasts with the warm, smoky filling.

On the side: Serve the peppers as a complete meal, or add a simple green salad for crunch. The filling is substantial, so a light accompaniment works well.

Recipe notes & tips

• Use cooked rice that is ready to add directly to the pan.
• Drain and rinse the beans well so they do not add excess liquid to the filling.
• Let the tomato mixture cook until its liquid has evaporated before stuffing the peppers.
• Divide the filling evenly so each pepper half gets a similar amount.
• Check tenderness with a fork after uncovering the dish.
• Add the chopped cilantro at the end to keep its flavour fresh.

Variations

• Use brown rice: Swap in cooked brown rice for a nuttier-tasting filling.
• Choose another cheese: Use grated Monterey Jack in place of mozzarella.
• Add heat: Stir chopped chilli into the filling with the seasonings.
• Change the beans: Use drained pinto beans instead of black beans.
• Add extra herbs: Mix chopped coriander into the filling as well as using it to finish.

Common mistakes to avoid

• Using uncooked rice: The recipe calls for cooked rice; cook it before adding it to the pan.
• Leaving the filling watery: Cook it for 5 minutes, until the liquid evaporates, before stuffing the peppers.
• Forgetting to halve the peppers: Cut them in half and remove the ribs and seeds so they can hold the filling.
• Adding all the cheese too soon: Stir in only ½ cup before filling and reserve the rest for the tops.
• Skipping the covered bake: Keep the dish covered for the first 30 minutes, then uncover it for the final 10.

How to store

Refrigerate leftover peppers in a covered container and eat within 3 days. Reheat until piping hot in the oven or microwave; the pepper will soften further when reheated.

Frequently asked questions