Ingredients
Scale
For the Peppers:
- 6 large bell peppers (various colors like red, yellow, orange, and green): Bell peppers are the star of the show! Choose firm, brightly colored peppers that are uniform in shape for easy stuffing and even cooking. A mix of colors not only looks beautiful but also offers a slightly varied flavor profile, with red and yellow peppers being sweeter than green.
- 1 tablespoon olive oil: Olive oil is essential for sautéing and adds a rich, fruity flavor that complements the Italian seasonings. Use extra virgin olive oil for the best taste and health benefits.
For the Filling:
- 1 pound ground meat (beef, Italian sausage, or a mix): The heart of the filling! You can use ground beef for a classic flavor, Italian sausage (sweet or hot, casings removed) for a bolder, more seasoned taste, or a combination of both for the best of both worlds. For a leaner option, you can use ground turkey or chicken.
- 1 large onion, finely chopped: Onions provide a foundational savory flavor and sweetness to the filling. Yellow or white onions work well. Finely chopping ensures they cook evenly and blend seamlessly into the filling.
- 2 cloves garlic, minced: Garlic is a cornerstone of Italian cuisine, adding pungent aroma and flavor. Freshly minced garlic is always preferred for its superior taste.
- 1 cup cooked rice (white or brown): Rice acts as a binder and adds texture and substance to the filling. Cooked white rice offers a classic, slightly sticky texture, while brown rice provides a nuttier flavor and more fiber. Leftover rice is perfect for this recipe!
- 1 (14.5 ounce) can diced tomatoes, undrained: Diced tomatoes contribute moisture, acidity, and tomato flavor to the filling. Undrained tomatoes keep the filling moist and flavorful. You can also use fire-roasted diced tomatoes for a smoky depth.
- 1/2 cup tomato sauce: Tomato sauce further enhances the tomato flavor and provides a saucy base for the filling. Choose a good quality tomato sauce for the best results.
- 1/2 cup grated Parmesan cheese, plus extra for topping: Parmesan cheese adds a salty, umami-rich flavor to the filling. Use freshly grated Parmesan for the best taste and melting quality. Reserve extra for topping the peppers before baking for a cheesy crust.
- 1/4 cup chopped fresh parsley: Fresh parsley brightens the flavor and adds a touch of freshness and color. Italian flat-leaf parsley is preferred for its robust flavor, but curly parsley can also be used.
- 1 teaspoon dried oregano: Oregano is a classic Italian herb that adds a warm, slightly peppery flavor. Dried oregano works perfectly in this filling.
- 1/2 teaspoon dried basil: Basil complements oregano and adds a sweet, aromatic note. Dried basil is convenient and flavorful.
- 1/4 teaspoon red pepper flakes (optional): For a touch of heat, red pepper flakes add a subtle kick to the filling. Adjust the amount to your spice preference or omit entirely if you prefer a milder flavor.
- Salt and black pepper to taste: Seasoning is crucial! Salt enhances all the flavors, and black pepper adds a touch of spice and depth. Taste and adjust seasoning throughout the cooking process.
Instructions
Preparation is Key:
- Preheat your oven to 375°F (190°C). Preheating ensures the oven is at the correct temperature when you place the peppers inside, allowing for even cooking.
- Prepare the peppers: Wash the bell peppers thoroughly under cold water. Using a sharp knife, carefully slice off the tops of the peppers, about 1 inch from the stem. Remove the seeds and membranes from inside each pepper and the pepper tops. Make sure to remove all seeds for a pleasant eating experience. You can discard the tops or finely chop them and add them to the filling for extra flavor and texture, if desired.
Making the Flavorful Filling:
- Sauté aromatics: Heat olive oil in a large skillet over medium heat. Add the chopped onion and cook until softened, about 5-7 minutes, stirring occasionally. Softening the onion first mellows its flavor and creates a base for the filling.
- Brown the meat: Add the ground meat (beef, sausage, or mixture) to the skillet and cook, breaking it up with a spoon, until browned and no longer pink. Drain off any excess grease. Browning the meat develops rich flavor and prevents it from being greasy in the finished dish. Draining the grease is important for a healthier and less greasy filling.
- Add garlic and spices: Add the minced garlic, dried oregano, dried basil, and red pepper flakes (if using) to the skillet. Cook for another minute until fragrant, stirring constantly. Cooking the garlic and spices briefly in the hot oil releases their aromas and flavors, enhancing the overall taste of the filling.
- Combine filling ingredients: Stir in the diced tomatoes (undrained), tomato sauce, cooked rice, and grated Parmesan cheese. Mix well to combine all ingredients evenly. Bring the mixture to a simmer and cook for 5-10 minutes, stirring occasionally, to allow the flavors to meld together and the sauce to thicken slightly. Simmering helps the flavors to combine and deepen, creating a more cohesive and flavorful filling.
- Season and finish: Remove the skillet from the heat and stir in the fresh parsley. Season the filling to taste with salt and black pepper. Taste the filling and adjust seasoning as needed to ensure it’s flavorful and well-balanced.
Stuffing and Baking the Peppers:
- Stuff the peppers: Spoon the meat and rice filling generously into each bell pepper, packing it in firmly but not too tightly. Fill each pepper to the top, ensuring a good amount of filling in each one.
- Prepare the baking dish (optional tomato sauce): If using the optional tomato sauce, spread the crushed tomatoes in the bottom of a 9×13 inch baking dish. Stir in minced garlic, dried oregano, dried basil, salt, and a pinch of sugar. This tomato sauce bed will prevent the peppers from sticking and add moisture and flavor during baking. If not using the sauce, lightly grease the baking dish with olive oil or cooking spray.
- Arrange and bake: Place the stuffed peppers upright in the prepared baking dish. Spoon any remaining filling around the peppers in the dish. If desired, sprinkle the tops of the stuffed peppers with additional grated Parmesan cheese for a golden, cheesy crust.
- Bake: Cover the baking dish with aluminum foil and bake in the preheated oven for 30 minutes. Covering with foil helps the peppers to steam and soften while baking, preventing them from drying out.
- Uncover and continue baking: Remove the foil and continue baking for another 20-30 minutes, or until the peppers are tender and slightly wrinkled and the filling is heated through and bubbly. The peppers should be tender but still hold their shape. The baking time may vary depending on the size and thickness of the peppers.
- Broil for browning (optional): For extra browning and a more golden cheesy top, you can broil the peppers for the last 2-3 minutes of baking. Watch carefully to prevent burning.
- Rest and serve: Let the Italian Stuffed Peppers rest for a few minutes before serving. This allows the juices to redistribute and the peppers to cool slightly, making them easier to handle and enjoy. Garnish with extra fresh parsley, if desired.
Nutrition
- Serving Size: one normal portion
- Calories: 450-550
- Sugar: 10-12 grams
- Sodium: 600-800 mg
- Fat: 25-30 grams
- Saturated Fat: 10-12 grams
- Carbohydrates: 30-35 grams
- Fiber: 5-7 grams
- Protein: 30-35 grams
- Cholesterol: 100-120 mg