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Stuffed Bell Peppers

This healthy stuffed pepper dish is bursting with Mediterranean flavors from superfood ingredients that are great for your body and mind.
Prep Time10 mins
Cook Time1 hr 15 mins
Total Time1 hr 25 mins
Course: Dinner
Cuisine: Mediterranean
Keyword: Diabetic-Friendly, Gluten-Free, Vegetarian
Servings: 4 people
Calories: 246kcal


  • 4 red bell peppers or yellow, medium
  • 1 cup wild rice or whole-grain rice
  • 2 cups water
  • 2 teaspoons capers chopped
  • 2 teaspoons green olives pitted and sliced
  • 2 anchovy fillets optional
  • 2 teaspoon parsley fresh, finely chopped
  • 1 teaspoon dried oregano
  • 2 tablespoons extra virgin olive oil divided
  • salt to taste
  • ground black pepper
  • 2 garlic cloves halved


  • Slice the top of the peppers. Reserve the top part to be used as cover when serving the peppers. Take away the seeds and core from the peppers. If the peppers cannot stand upright, slice a very thin layer at the bottom to stabilize them. Set aside.
  • Preheat the oven to 375 degrees F.
  • In a small saucepan, combine the rice and water then over low - medium heat, cook for 15 minutes.
  • After 15 minutes, turn off the fire and mix in the capers, olives, anchovies, oregano, parsley, 1 tablespoon extra virgin olive oil, salt to taste and pepper.
  • On a baking pan greased with extra virgin olive oil, place the hollow peppers upright with their tops beside them.
  • Fill up each pepper by distributing the rice and the remaining liquid in each one. Place half a garlic in each pepper.
  • Bake the peppers for 50 - 60 minutes (cooking time of rice differs by kind) or until the rice is tender.
  • Put back the tops on the peppers then drizzle with extra virgin olive oil before serving.


Serving: 1stuffed pepper | Calories: 246kcal | Carbohydrates: 35g | Protein: 7g | Fat: 9g | Saturated Fat: 1g | Cholesterol: 9mg | Sodium: 135mg | Fiber: 2g | Sugar: 1g |
SmartPoints (Freestyle): 7
SmartPoints (Freestyle): 7