Stuffed Bell Peppers

Introduction:

Stuffed Bell Peppers are a classic dish, packed with flavor and nutrition. Bright, colorful bell peppers are hollowed out and filled with a savory mixture of rice, vegetables, and cheese, then baked to perfection. This dish is versatile and can be adapted to include your favorite ingredients, making it ideal for both vegetarians and meat lovers. It’s a wholesome, satisfying meal that is both visually appealing and delicious, perfect for a family dinner or special gathering.

Ingredients:

For the Peppers:

• 4 large bell peppers (any color), tops cut off and seeds removed

For the Filling:

• 1 cup cooked rice (white, brown, or quinoa for a healthy option)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 zucchini, diced
• 1 cup canned black beans (rinsed and drained)
• 1 cup diced tomatoes (fresh or canned)
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 1 cup shredded cheese (cheddar, mozzarella, or dairy-free for a vegan option)
• Fresh parsley or cilantro (for garnish)

Instructions:

1. Prepare the bell peppers:
   • Preheat the oven to 190°C (375°F).
   • Cut the tops off the bell peppers and remove the seeds and membranes. Place them in a baking dish, open side up. If necessary, trim the bottoms slightly to help them stand upright.
2. Cook the filling:
   • Heat the olive oil in a large skillet over medium heat. Add the chopped onion and cook for 3-4 minutes until softened. Add the garlic and cook for 1 minute until fragrant.
   • Stir in the diced zucchini, black beans, and tomatoes. Cook for another 5 minutes until the vegetables soften.
   • Add the cooked rice, cumin, smoked paprika, oregano, salt, and pepper. Stir to combine and cook for an additional 2 minutes, allowing the flavors to meld.
3. Stuff the peppers:
   • Spoon the rice and vegetable mixture into the prepared bell peppers, filling them generously. Top each pepper with shredded cheese.
4. Bake the peppers:
   • Cover the baking dish with foil and bake in the preheated oven for 30 minutes. Remove the foil and bake for an additional 10 minutes, or until the cheese is melted and bubbly, and the peppers are tender.
5. Garnish and serve:
   • Remove the stuffed peppers from the oven and let them cool slightly. Garnish with fresh parsley or cilantro. Serve warm, with a side salad or crusty bread.

Health Notes:

• Stuffed Bell Peppers are packed with vitamins and nutrients, thanks to the fresh vegetables, beans, and rice. Bell peppers are rich in vitamin C and antioxidants, while black beans provide fiber and plant-based protein. Using brown rice or quinoa boosts the fiber content, making this a heart-healthy dish. For a lower-fat option, reduce the amount of cheese or opt for a dairy-free alternative.

Serving Suggestions:

• Serve Stuffed Bell Peppers with a fresh green salad or steamed vegetables for a complete meal. They also pair well with a side of roasted potatoes or crusty garlic bread. For added flavor, drizzle with hot sauce or a dollop of sour cream.

Tips:

• Par-cook the peppers: For extra tender peppers, you can parboil them for 5 minutes before stuffing and baking them.
• Customizing the filling: Feel free to add cooked ground beef, turkey, or sausage to the filling for a heartier version. You can also swap in your favorite vegetables, such as mushrooms, corn, or spinach.
• Cheese variations: Experiment with different types of cheese, like feta, Monterey Jack, or vegan cheese, depending on your taste preferences.