There's something incredibly satisfying about cooking with fresh, high-quality ingredients. This week, I was lucky enough to get my hands on some big, colorful capsicums, and the best way to create something out of this is to make a dish that's as visually stunning as it is delicious — Stuffed Bell Peppers.
Looking for a low calorie option that will make you full and satiated? Try stuffed capsicums as part of your menu list. Pair with a side salad so you're fueled for the day. PHOTO BY KAY CALPTO LUGTU
Stuffed peppers are a classic dish, beloved in many cuisines worldwide, from Spanish pimientos rellenos to Greek yemista. They're hearty, nutritious, and incredibly versatile — you can fill them with anything from ground meat to grains, vegetables, and even seafood. This dish is comforting, and the savory version of ground beef, rice and gooey melted cheese makes for a satisfying meal served with a side of salad.
What makes this dish even better? It's packed with flavor and incredibly filling but remains low in calories. Each stuffed bell pepper comes in at around 500 calories or below, making it a great option for those watching their intake while still enjoying a satisfying meal.
Stuffed Bell Peppers
Serves 4
Ingredients:
4 large bell peppers (red, yellow, or green), tops cut off and seeds removed
2 tbsp olive oil
1 small onion, finely chopped
2 cloves garlic, minced
250g ground beef (or substitute with chicken or pork)
1 medium tomato, diced
1/2 cup cooked rice (white or brown)
1/4 cup tomato sauce
1 tsp smoked paprika
1/2 tsp dried oregano
Salt and pepper, to taste
1/2 cup shredded cheese (cheddar, mozzarella, or a mix)
2 tbsp chopped parsley, for garnish
Instructions:
1. Preheat oven to 180°C (350°F). Lightly grease a baking dish.
2. Prepare the peppers. Slice off the tops and remove the seeds and membranes inside. For a softer texture, blanch them in boiling water for 2 minutes, then drain.
3. Cook the filling. Heat olive oil in a pan over medium heat. Sauté the onions and garlic until fragrant. Add the ground beef and cook until browned, breaking it apart with a spoon. Stir in diced tomatoes, cooked rice, tomato sauce, smoked paprika, oregano, salt, and pepper. Let it simmer for 5 minutes to allow the flavors to blend.
4. Stuff the peppers. Fill each bell pepper with the beef mixture, pressing down lightly. Sprinkle shredded cheese on top.
5. Bake. Arrange the stuffed peppers in the prepared baking dish and bake for 20 to 25 minutes, or until the cheese is melted and golden brown.
6. Garnish and serve. Sprinkle with fresh parsley and serve warm.
Check out the nutritional value that just can't be ignored:
Low-calorie – Each serving contains below 500 calories, making it a guilt-free meal.
High in fiber – Bell peppers and rice provide fiber, keeping you full for longer.
Protein-packed – Ground beef (or chicken) ensures you get a satisfying protein boost.
Nutritious and balanced – A mix of carbs, protein, and healthy fats keeps energy levels stable.
Tips and variations:
Vegetarian option: Replace the beef with a mixture of mushrooms, black beans, and quinoa for a protein-packed plant-based version.
Spicy kick: Add chopped jalapeños or a pinch of chili flakes for a bit of heat.
Low-carb twist: Swap the rice for cauliflower rice or extra vegetables.
Make-ahead friendly: Prepare the filling in advance and assemble the peppers just before baking.
The natural sweetness of the capsicums pairs beautifully with the rich, savory filling, making every bite satisfying while keeping things light.
Happy cooking!
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The author may be reached at [email protected] or follow her at Instagram @kaycalpolugtu and @aplateofbahaykubo.