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Stuffed Peppers


This meal is generally lightly seasoned, which allows each diner to add condiments to individual taste.

Stuffed pepper


  • 4 large, square red, yellow, or green bell peppers (about 1-1/2 pounds total)

  • 1 tablespoon olive oil

  • 1 large clove garlic, minced

  • 2 tablespoons minced onion

  • 2 dried red chilies

  • 1/2 cup diced tomatoes, peeled and seeded

  • 1 15.5-ounce can black beans, drained and rinsed

  • 2 cups cooked brown rice

  • 1/2 cup water


Wash peppers and cut off tops 1/4- to 1/2-inch down. Remove seeds; set tops aside. Put peppers in a baking dish. Heat oil in a skillet. Saute garlic and onion with dried red chilies until onion is soft, about 5 minutes. Add tomatoes, beans, and brown rice. Mix thoroughly. Spoon mixture into prepared peppers and put tops back on. Add 1/2 cup water to pan. Cover and bake at 375°F until peppers are soft, about 45 minutes to an hour. Serve with fiery mango salsa.

Serves 4

Each serving contains about 289 calories, 11 g protein, 5 g fat, 0 mg cholesterol, 53 g carbohydrates, 12 g fiber, and 8 mg sodium.


Fiery mango salsa


  • 1 fresh mango

  • 1 jalapeno, minced, with seeds and ribs removed

  • 2 tablespoons minced red onion

  • 2 scallions, sliced

  • 1/2 cup chopped fresh cilantro


Peel and chop mango, and place in a small bowl. Add all other ingredients and refrigerate until ready to serve.

Serves 4

Each serving contains about 38 calories, less than 1 g protein, less than 1 g fat, 0 mg cholesterol, 10 g carbohydrates, 1 g fiber, and 3 mg sodium.

Online Medical Reviewer: Poulson, Brittany, RD, CDE
Online Medical Reviewer: Wilkins, Joanna, RD, CD
Date Last Reviewed: 8/1/2016
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