Stuffed Bell Peppers from The Feel Good Family Cookbook
Servings: 4
Simple delicious roasted stuffed peppers. Each colour of pepper contains slightly different nutrients, so using a variety helps you get more overall. Try this recipe with a mix of colours so everyone enjoys two different types.
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Equipment
- grater
- large frying pan
- Pot
- baking tray
- Preheated oven 200°C (180°C a fan oven, gas mark 6).
Ingredients
- 15 ml olive oil plus extra for drizzling
- 4 large bell peppers
- 1 small onion diced
- 2 cloves garlic minced
- 400 g canned tomatoes 400g = 1 can
- 1 pinch sugar or honey
- 400 g can black beans 400g = 1 can
- 1 tbsp tomato purée
- 200 g pre-cooked rice
- 100 g mozzarella cheese
- ½ tsp paprika preferably smoked
- ¼ tsp ground cumin
- 200 frozen sweetcorn and peas
- 200 g tzatziki use shop bought
Instructions
- Cut bell peppers in half from top to bottom through the stem and scoop out the seeds and white membranes. Carefully place the peppers in boiling water for 4 minutes, until they are just beginning to soften, then remove.
- NOTE: Place them cut side down – do not skip this step as your filling will become watery.
- Fry the diced onion in olive oil for 3-4 minutes until soft. Add the minced garlic and tomato purée, stirring for 1 minute until fragrant.
- Stir in the smoked paprika, cumin and season generously with salt, and black pepper. Add the canned tomatoes, sugar and drained black beans.Simmer for ten minutes.
- Then stir in the cooked rice and taste – adjust the seasoning, if needed.
- Spoon the mixture into the pepper halves. Top each one with an even layer of the grated mozzarella. Bake for 25 minutes, or until the peppers are tender and the cheese is bubbling and golden brown.
- Serve immediately with a side of steamed sweetcorn and peas and a dollop of tzatziki.
FLEXITARIAN
Alternative flavours:
This recipe is highly versatile: swap the bean chilli filling for other options e.g. Indian-inspired flavours (mix rice with 1 tbsp curry paste, chickpeas, 2 tbsp coconut milk) or Italian (add leftover roast chicken, 2 tbsp cream cheese, chopped spinach and herbs to the rice).
Recipe Credits:
Tylenda, E., Fletcher, K., Catignani, C., Marsh, H., Dickinson, A., Templeton, P. and Thompson, C. (2026) The feel-good family cookbook: tasty meals that save you money, Hatfield: University of Hertfordshire.
This work was supported by the Economic and Social Research Council (ESRC IAA), grant reference number: ES/X004309/1.
Nutrition Per Serving
Calories: 449kcal | Carbohydrates: 61g | Protein: 20g | Fat: 17g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 25mg | Sodium: 990mg | Potassium: 1144mg | Fiber: 15g | Sugar: 15g | Vitamin A: 10463IU | Vitamin B12: 0.4µg | Vitamin C: 230mg | Vitamin D: 0.1µg | Calcium: 348mg | Iron: 5mg | Magnesium: 100mg
