Stuffed Bell Peppers
Bell peppers filled with seasoned rice, black beans, corn, and melted cheese.
If you have about half an hour and 6 ingredients, this will get four people fed properly. 5 steps, 320 calories a serving and 14g of protein. Everything below, from the substitutions to the storage notes, is specific to this dish rather than general advice.
Why this one works
A vegetarian dinner works when it is built around something substantial rather than around an absence. Beans, grains, eggs and cheese all carry a plate on their own.
Almost all of the cooking happens in the oven at 375°F, so once it is in you are free until the timer goes.
Ingredients
Makes 4 servings
- 4 bell peppers, tops cut
- 1 cup cooked rice
- 1 can black beans
- 1 cup corn
- Shredded cheese
- Cumin, chili powder, salsa
Notes on the key ingredients
Day-old refrigerated rice fries far better than fresh. Fresh rice carries too much moisture and turns to mush in a hot pan.
Rinse canned beans well. The starchy liquid in the tin tastes tinny and clouds the sauce.
Substitutions
- No black beans? Use pinto beans, kidney beans, or chickpeas.
Instructions
- Preheat oven to 375°F.
- Mix rice, beans, corn, spices, and half the cheese.
- Stuff peppers and place in baking dish.
- Top with remaining cheese and salsa.
- Bake 20-25 min until peppers are tender.
Tips for getting it right
- Preheat fully to 375°F before the tray goes in, and give everything room on the pan. Two trays beat one crowded one every time.
- Taste before it reaches the table. Salt levels vary with the brand of broth, cheese and sauce you used, and this is the last point at which you can fix it.
Storage, make-ahead and reheating
- Fridge: up to three days in a sealed container, cooled before it goes in.
- Freezer: up to two months. Freeze in portion-sized containers so you can thaw only what you need.
- Reheating: a hot pan brings back more texture than a microwave. A few minutes over medium heat is usually enough.
- Making it ahead: the prep work keeps well even when the finished dish does not. Chop and measure the night before and the 30 minutes on the night drops to closer to ten.
Variations
Dial the heat down
Halve the chilli element and serve something cooling alongside, such as plain yoghurt, sour cream or sliced avocado. Children will eat it happily at that level.
Make it gluten-free
Use a certified gluten-free pasta or grain, swap soy sauce for tamari, and check the broth, which is the ingredient that most often hides wheat.
Stretch it further
Adding a handful of greens, a tin of beans or an extra cup of cooked grain takes this from four servings to six without much change to the 30 minute timing.
What to serve with it
- Warm flatbread or naan
- A yoghurt or tahini sauce for contrast
- A quick pickled vegetable for acidity
Nutrition per serving
| Calories | 320 |
|---|---|
| Protein | 14g |
| Servings | 4 |
| Total time | 30 minutes |
Figures are estimates and will vary with the brands and exact quantities you use.
Common questions
How long does Stuffed Bell Peppers take to make?
About 30 minutes from start to finish, including prep. If you chop and measure ahead of time, the active cooking is closer to 18 minutes.
Can I make this ahead of time?
The prep work can be done a day ahead, which cuts the time on the night substantially. The finished dish is best eaten soon after cooking, though leftovers keep for a few days.
How many does this serve?
Four as written, at 320 calories and 14g of protein a serving. It scales up cleanly if you have the pan space; just avoid crowding, which steams rather than browns.
Can I cook this without an oven?
Partly. The roasted elements can be cooked in a covered skillet over medium heat instead, turning occasionally. You will lose some of the caramelised edges but the dish still works.