Stuffed Bell Peppers with Brown Rice and Vegetables

This recipe is an explosion of color and Mediterranean flavor that shows how easy it is to eat a balanced diet. By stuffing Italian peppers with a filling of brown rice and seasonal vegetables, we create a complete dish, high in fiber and very filling. The secret to its juiciness lies in the papillote technique, which allows the ingredients to cook in their own juices, enhancing the natural aromas of the vegetables. It is an ideal option for a nutritious lunch or to impress at a special dinner.

Estimated time: 37 minutes

Difficulty: ⭐⭐

Servings: 4 people (8 peppers)

Ingredients

• 8 Italian green peppers

• 120g brown rice

• 1 eggplant

• 2 carrots

• 1 onion

• 1 ripe tomato

• 2 cloves of garlic

• 1 tablespoon of Ras-al-hanout (spice blend)

• ½ liter of water

• 4 tablespoons extra virgin olive oil

• 1 teaspoon of Bonsalt

Nutritional Analysis and Total Macros

Understanding what we eat is vital. Here is the breakdown of macronutrients per serving and the technical data sheet for our products.

Step-by-Step Professional Preparation

1. Preparing the peppers: Wash the green peppers, remove the stem, and carefully remove the seeds without breaking the skin. Set aside.

2. Vegetable sauté: Peel and chop the onion and garlic. Sauté them in a pan with 3 tablespoons of oil for about 6-7 minutes. Meanwhile, dice the eggplant and carrots into small cubes and add them to the pan. Add the grated tomato and cook everything together for 10-12 minutes.

3. Seasoning step: Add the Bonsalt and the Ras-al-hanout. Mix well and transfer the vegetables to a plate.

4. Cooking the rice: In the same pan, add a tablespoon of oil and sauté the brown rice for 2 minutes. Add the reserved vegetables and pour in the water. Let it cook for about 25 minutes (brown rice takes longer, so it will finish cooking in the oven).

5. Stuffing: Using a small spoon, fill the peppers with the rice and vegetable mixture, pressing gently so it reaches the tip.

6. Papillote technique: Place a large sheet of aluminum foil (or parchment paper) in a baking dish. Put the stuffed peppers in the center, pour over the cooking juices left in the pan, and close the paper to form a tight package.

7. Final baking: Bake in a preheated oven at 180ºC for 20 minutes. When done, carefully open the packet so you don't burn yourself with the steam.

Nutritionist Tips

This dish is a gem for diabetics and people with high blood pressure thanks to the high fiber content of brown rice and the use of Bonsalt, which lets you enjoy all the flavor of the spices without the sodium. The potassium found in the vegetables and in our salt substitute helps regulate the body's fluid balance.

For a more complete version, you can add chopped nuts or seeds to the filling before stuffing the peppers; this will add extra plant-based protein and a delicious crunchy touch.

Go ahead and make this recipe and share a healthy meal with your guests or friends!