Vegetarian stuffed peppers with rice is a colorful, flavorful, and balanced recipe that showcases vegetables and grains. They are easy to prepare and make a complete meal, rich in fibre and nutrients, while maintaining a light and easily digestible taste. This vegetarian version without meat surprises with its simplicity and authentic taste. These stuffed peppers are perfect for a family meal or a dinner with friends, and they are as beautiful as they are delicious.
The origin and popularity of stuffed peppers:
Stuffed peppers are a classic in Mediterranean cooking. They are found in many cultures, from the Mediterranean to Eastern Europe and the Middle East. Each region has its own version, often based on meat, rice, or vegetables. However, the vegetarian version highlights the fullness of the vegetables and the softness of the rice, resulting in a dish that is both nutritious and light.
Bell peppers, a typical summer vegetable, are perfect for this type of cooking. Their tender, slightly sweet flesh pairs perfectly with an aromatic filling.
Ingredients for 4 people:
4 large peppers (red, yellow or green)
, 200 g basmati rice or long-grain rice,
1 medium onion
, 2 cloves of garlic
, 1 zucchini ,
1 tomato
, 1 carrot,
2 tablespoons of olive oil, 1
teaspoon paprika,
1 teaspoon Provencal herbs,
salt and pepper,
50 g grated cheese (optional for gratin),
a few fresh basil or parsley leaves for garnish.
These simple and affordable ingredients will allow you to prepare a complete and balanced dish, perfect for a vegetarian meal.
Step-by-step preparation
Continued on the next page
1. Prepare the peppers
. Wash the peppers thoroughly. Cut off the top to create a lid and remove the cores and white membranes inside. Set the lids aside for cooking.
2. Cook the rice.
Cook the rice in a saucepan of boiling salted water for about 10 minutes, until slightly firm. Drain the water and set aside.
3. Make the vegetarian filling.
Heat the olive oil in a large frying pan. Add the finely chopped onion and garlic and fry until translucent. Add the grated zucchini and carrot, then the chopped tomato. Simmer for a few minutes until the vegetables are tender.
Add the cooked rice, paprika, Provencal herbs, salt and pepper. Mix thoroughly so that the rice is well covered with the flavor of the vegetables and spices.
4. Stuff the peppers.
Fill each pepper with the rice and vegetable filling. Press down lightly, without pressing too hard. If you want, you can add some grated cheese on top for a crunchy effect. Place the peppers on top of the filling.
5. Oven bake:
Preheat oven to 350°F (180°C). Place the stuffed peppers in an ovenproof dish. Pour a little water or vegetable stock into the bottom of the pan to prevent the peppers from drying out. Bake for 35 to 40 minutes, until the peppers are soft and lightly browned.
6. To serve:
Remove the peppers from the oven and let them rest for a few minutes before serving. Sprinkle with fresh basil or parsley for color and freshness.
