Print

Healthy Stuffed Bell Peppers with Ground Turkey & Rice

healthy stuffed bell peppers - featured image
Print Recipe

These healthy stuffed bell peppers with ground turkey and rice are packed with protein, loaded with vegetables, and taste like a warm hug on a plate. They’re perfect for a busy weeknight dinner or meal prep, and even picky eaters go back for seconds.

Ingredients

Scale
  • 4 large bell peppers (any color, red or orange preferred)
  • 1 pound (450g) lean ground turkey (93/7 ideal)
  • 1 cup (200g) cooked brown rice or white rice
  • 1 medium yellow onion, finely diced
  • 3 cloves garlic, minced
  • 1 can (15 ounces or 425g) tomato sauce (no-salt-added preferred)
  • 2 tablespoons (30g) tomato paste
  • 1/2 cup (60g) shredded mozzarella or cheddar cheese (optional)
  • 1 tablespoon (15ml) olive oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • 1/2 teaspoon cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons chopped fresh parsley for garnish (optional)

Instructions

  1. Preheat your oven to 375°F (190°C).
  2. Cook the rice: If you don’t have leftover rice, cook 1/2 cup (100g) of dry rice according to package directions to yield about 1 cup (200g) cooked rice. Set aside to cool slightly.
  3. Prepare the bell peppers: Wash the peppers and cut the tops off (about 1/2 inch from the top). Remove the seeds and white membranes. If the peppers don’t sit flat, slice a thin piece off the bottom. Set aside.
  4. Cook the aromatics: Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the diced onion and cook for 3-4 minutes until soft and translucent. Add the minced garlic and cook for another 30 seconds until fragrant.
  5. Brown the turkey: Add the ground turkey to the skillet. Break it up with a wooden spoon and cook for 6-8 minutes until no longer pink.
  6. Add the seasonings: Stir in the smoked paprika, dried oregano, cumin, salt, and black pepper. Cook for 1 minute to toast the spices.
  7. Mix in the tomato products: Add the tomato paste and stir for 1 minute. Then pour in the tomato sauce and bring to a simmer. Cook for 2-3 minutes until the sauce thickens slightly.
  8. Combine the filling: Remove the skillet from heat and stir in the cooked rice until well combined. Taste and adjust seasoning if needed.
  9. Stuff the peppers: Stand the hollowed peppers upright in a 9×13-inch baking dish. Spoon the filling into each pepper, pressing down gently. Leave a little room at the top. If using cheese, sprinkle it on top now.
  10. Bake the peppers: Pour about 1/2 cup (120ml) of water or leftover tomato sauce into the bottom of the baking dish. Cover tightly with aluminum foil and bake for 30 minutes.
  11. Finish and serve: Remove the foil and bake for another 10-15 minutes until the peppers are tender and the cheese (if using) is melted and bubbly. Let rest for 5 minutes before serving. Garnish with fresh parsley if desired.

Notes

Don’t skip pre-cooking the rice; raw rice won’t cook properly inside the pepper. Use a light hand when stuffing to prevent bursting. Add liquid to the dish to create steam and prevent drying out. Let peppers rest for 5 minutes after baking to allow filling to set. Toast spices for extra flavor. For a vegetarian version, swap turkey for 1 can (15 ounces) of cooked lentils or black beans. For low-carb, use 1 cup (200g) cooked cauliflower rice (squeeze out excess moisture).

Nutrition

Keywords: stuffed bell peppers, ground turkey, healthy dinner, meal prep, gluten-free, high protein, bell pepper recipe

Find it online: https://snappyspoon.com/healthy-stuffed-bell-peppers-with-ground-turkey-and-rice/