Equipment
Ingredients
Peppers and Filling
- 50 g rice
- 1 red pepper, halved and deseeded
- 1 bell pepper, halved and deseeded
- 2 ml low-calorie cooking spray
- 100 g onion, thinly sliced
- 1 zucchini, diced
- 75 g cherry tomato, halved
- 2 garlic, crushed
- 6 g cumin
- 6 g ground coriander
- 20 g sliced almonds, toasted
- ½ orange zest, finely grated
- 9 g fresh flat leaf parsley, roughly chopped
- 100 g goat cheese, rind removed, cubed
- 1 g salt
- 1 g black pepper
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 339 kcal
- Protein
- 17 g
- Carbohydrates
- 34 g
- Fat
- 18 g
- Fiber
- 9 g
- Sugar
- 13 g
- Sodium
- 452 mg
- Saturated Fat
- 8 g
- Monounsaturated Fat
- 3 g
- Polyunsaturated Fat
- 1 g
- Cholesterol
- 23 mg
- Potassium
- 969 mg
- Calcium
- 212 mg
- Iron
- 5.9 mg
- Magnesium
- 112 mg
- Phosphorus
- 282 mg
- Zinc
- 1.8 mg
- Vitamin A
- 366 mcg
- Vitamin C
- 244 mg
- Vitamin D
- 0.2 mcg
- Vitamin E
- 2.5 mg
- Vitamin K
- 96 mcg
- Vitamin B6
- 1.0 mg
- Vitamin B12
- 0.1 mcg
- Thiamin
- 0.30 mg
- Riboflavin
- 0.46 mg
- Niacin
- 3.1 mg
- Folate
- 123 mcg
- Water
- 416 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Preheat the oven to 200°C (400°F).
Cook the rice in a saucepan of boiling water for 25 minutes or until tender.
Drain the rice thoroughly and set aside.
Cut the peppers in half lengthwise, remove the seeds, and place them cut-side up on a baking tray.
Roast the empty pepper halves in the oven at 200°C (400°F) for 15 minutes.
Apply cooking spray to a frying pan and sauté the onion and zucchini over medium heat for 5 minutes until softened.
Add the cherry tomatoes, garlic, cumin, and coriander to the pan and cook for 1 minute while stirring.
Combine the cooked rice, sautéed vegetables, almonds, orange zest, and parsley in a large heatproof bowl.
Season the rice mixture with salt and black pepper to taste.
Spoon the rice filling into the roasted pepper halves and top with the goat cheese chunks.
Bake the stuffed peppers for 10 minutes at 200°C (400°F) until the cheese is heated through and peppers are tender.
Chef's Notes
- To enhance the flavor of the rice, cook it in vegetable or chicken broth instead of water.
- For a richer filling, toast the almonds and spices in the same pan used for the vegetables before adding the rice.
- Don't overcook the peppers in the initial roasting stage, as they will continue to cook with the filling. Aim for them to be slightly softened but still firm.
- Ensure the goat cheese is at room temperature before crumbling to allow it to soften more evenly when baked.
- For a touch of sweetness and acidity, consider adding a tablespoon of golden raisins or finely chopped sun-dried tomatoes to the rice mixture.
Storage
Refrigerator: 3 days — Store in an airtight container.
Freezer: 1 month — Texture of peppers may soften significantly after thawing.
Reheating: Reheat in an oven at 180°C (350°F) for 15 minutes or until the center is hot.
Troubleshooting
Peppers are tipping over on the tray
Cause: The base of the pepper is too rounded.
Fix: Carefully slice a very thin piece off the bottom of the pepper to create a flat surface, taking care not to cut all the way through.
Prevention: Select peppers with flatter bottoms when shopping.
The rice filling is too dry
Cause: Rice was over-drained or the oven was too hot.
Fix: Add a teaspoon of water or vegetable stock to each pepper half before the final bake.
Prevention: Ensure the vegetables (zucchini and tomatoes) are not overcooked so they retain moisture.
Cultural Context
This dish draws inspiration from Mediterranean and Middle Eastern culinary traditions, where stuffed vegetables are a staple. The use of rice, spices like cumin and coriander, and fresh herbs reflects the vibrant flavors common in cuisines from regions like Greece, Turkey, and North Africa. It's a versatile dish that can be served as a light main course or a substantial side, often enjoyed during warmer months or as part of a mezze spread.
