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Protein-Packed Stuffed Bell Peppers

Name: Protein-Packed Stuffed Bell Peppers
Prep time: 10 min
Cook time: 1 h 10 min
Total time: 1 h 20 min
Yield: 4 servings
Ingredients: ⅔ cup dry split mung beans; ⅔ cup uncooked quick-cooking brown rice; 1 medium onion; 3 garlic clove; ½ cup green olives; 6 bell pepper; ½ Tbsp olive oil; ground cumin; Italian spice mix; ½ tsp ground turmeric; ⅛ tsp salt; 1 pinch ground black pepper; 1½ cup veggie ground; 1½ cup tomato-based pasta sauce; 1 avocado

1 hr + 20 min

Main

These hearty little bell pepper boats are a fun way to enjoy dinner! They're protein-packed with soy veggie ground and mung beans, and are wonderfully balanced with grains and veggies as well.

Servings

(3 halves per serving)

Total

1 hr + 20 min

Prep

10 min

Cook

1 hr + 10 min

Free from

soy

peanut

tree nut

sesame

gluten

Ingredients

⅔ cup (133 g)
dry split mung beans

dry brown lentils

dry green lentils
⅔ cup (67 g)
uncooked quick-cooking brown rice

uncooked white rice

uncooked quinoa
1
medium onion, chopped
3
garlic cloves, minced
½ cup (68 g)
green olives, sliced
6
bell peppers
½ Tbsp (7 mL)
olive oil
1 tsp (2 g)
ground cumin
1 tsp (1 g)
Italian spice mix

dried oregano

dried basil
½ tsp
ground turmeric
⅛ tsp
salt
1 pinch
ground black pepper
1½ cups (170 g)
veggie ground^†

cooked brown lentils
1½ cups (396 g)
tomato-based pasta sauce
1
avocado, thinly sliced

Optional garnishes

fresh basil
seasoned toasted breadcrumbs

Make your own

Directions

Cook the mung beans and rice according to the package instructions. For us, it took roughly 30 minutes*. When cooked, drain.
Meanwhile, prep the onion, garlic, and olives.
Cut the bell peppers in half lengthwise and discard the seeds. Don't remove the stem, as it helps to hold the filling in place.
Line a baking tray and preheat the oven to 350°F (180°C)*.
Add the oil and onions to a large pan on medium-high heat. Cook until lightly golden.
Then add the garlic and spices. Cook for another 1 - 2 minutes, stirring throughout.
Then add the veggie ground, pasta sauce, olive, and cooked mung beans and rice. Stir to combine.
Divide the filling between the bell pepper halves. Bake uncovered on the middle rack of the oven for 35 - 40 minutes, or until the bell peppers are cooked to your liking.
Serve with avocado slices. Enjoy!

Notes

^†This plant-based product has a dry texture and resembles already-cooked ground meat.
* Speed this recipe up by using canned beans or leftover rice.
* We used top and bottom heating (not fan-assisted/convection).

Storage

Store in an airtight container in the fridge for up to 4 days.

Watch it step-by-step!

Plate method

The Plate Method is a visual tool that helps us ensure our dietary needs are on track. Touch the image below to see how this recipe measures up.

Grains & Starches 10%

• uncooked quick-cooking brown rice

Proteins 24%

• dry split mung beans

• veggie ground

Fruits & Veggies 66%

• medium onion

• garlic clove

• green olives

• bell pepper

• tomato-based pasta sauce

• avocado

Calcium

No significant sources of calcium

Fat

• green olives

• olive oil

• avocado

Nutrition per serving (3 halves per serving)

Calories 425 kcal

Total fat	13.0 g
Omega-3	0.2 g
Omega-6	1.8 g
Saturated fat	1.8 g
Trans fat	0.0 g
Cholesterol	0.0 mg

Total carbs	61.2 g
Dietary fiber	16.1 g
Total sugars	14.3 g
Added sugars	0.0 g
Protein	20.7 g
Sodium	989 mg

Iron	6.93 mg
Potassium	1534.4 mg
Calcium	151.4 mg
Magnesium	135.5 mg
Zinc	7.29 mg
Copper	0.67 mg
Manganese	1.14 mg
Phosphorus	276.2 mg
Selenium	9 μg

Vitamin A	159 μg RAE
Vitamin B6	1.2 mg
Vitamin B12	0 μg
Vitamin C	185.1 mg
Vitamin D	0 μg
Vitamin E	5.6 mg
Vitamin K	39 μg
Folate	299 μg
Thiamin	0.6 mg
Riboflavin	0.4 mg
Niacin	9.7 mg
Choline	67.5 mg

Nutrition info

Focusing on numbers can harm our relationship with food. Instead, our philosophy is to Nourish the Cells & the Soul. For specific nutrition needs due to a medical condition, consult a dietitian or physician. While we strive to provide accurate nutritional information, we cannot guarantee its accuracy. See our disclaimer for details.

Show nutrition info

More for the eyes

Process image of Protein-Packed Stuffed Bell Peppers

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Mihaela Ilak - March 24, 2024, 7:10 p.m.

No idea if I did anything wrong but this isnt very delicious. In fact it's more on the sweet side due to meaty, sweet red bell peppers or I needed to add extra seasoning, but it's sweet and bland even tho I followed the recipe exactly :(

PUL Team - March 24, 2024, 8:19 p.m.

Hey there, Mihaela, we're sad to hear that the dish didn't turn out as expected. I wonder if a sweetened tomato sauce was used? If not, adding extra seasoning next time might help balance the flavours if you found it so sweet. Experimenting with more herbs and spices could also enhance the overall taste, such as adding a sprinkle of chili flakes 🤗

Mihaela Ilak - March 30, 2024, 11:25 p.m.

Thank you so much for the suggestion. Yes, the tomato sauce had added onions and garlic inside, maybe it was sweeter on its own too! Didn't try it alone back then. I am sure there is room for improvement since this is the first PUL recipe I didn't like that much in 6-7 years 😄

Emily - Aug. 21, 2023, 1:57 p.m.

"Nourishing the cells and the soul" applies perfectly to this recipe. I feel proud of doing something kind for my body every time I eat this wholesome, delicious meal. It's yet another home run from the PUL team!

PUL Team - Aug. 22, 2023, 6:46 p.m.

Aw it means so much, Emily, thank you!

Shogofa sarabi - Aug. 16, 2023, 8:11 p.m.

I tried this. Didn’t turn very delicious and also the paper was so hard to cut with spoon. I even stayed longer in oven.
When you eat it the paper is so tasteless. The stuffing is delicious but paper is tasteless.
I don’t know what was missing.

PUL Team - Aug. 17, 2023, 4:24 a.m.

Hey there, Shogofa, oh no! Did you use the ingredients and portion sizes as outlined in the recipe? The toughness of the pepper might have been due to the type of pepper used, the oven temperature, or its cooking time. Perhaps if your oven tends to be on the weaker side, upping the heat or placing the pepper closer to the heat source could help if you give the recipe another try. Covering them while the bake can also help. We also prefer sweet bell peppers for this recipe, but if you don't like the subtle pepper flavour then it could be fun to use another vegetable, like zucchini or eggplant instead if you'd like 😊

Marijana - Aug. 12, 2023, 7:40 p.m.

Hi.
I've tried the recipe today and it is great :)
I just have a question regarding the app... I don't understand how to label my meals in the app. To clarify, if I want to distinguish what is my breakfast, what's a snack... can I do that?
I hope you can understand me, because I cannot find better words :)

PUL Team - Aug. 13, 2023, 9:34 p.m.

Hey Marijana, so glad the stuffed bell pepper was enjoyed! Indeed, you can add labels to meals on the app. If you mean to a recipe on a Nourish Day, you can add a meal tag by clicking:
"+" > "recipe" or "item" > choosing the desired recipe or item > clicking "unspecified" beside the serving size > and then selecting the desired label, such as lunch or snack. We're happy to explain more and share screenshots if you email us at [email protected] 💌 hope this helps for now!

Marijana - Aug. 22, 2023, 7:38 p.m.

Yay! It is actually so simple, I have no idea how I'd missed that 😂😂🤷‍♀️
Thank you!
Btw, other people have also complimented this recipe, so you have 4 times big thumbs up 😁

PUL Team - Aug. 22, 2023, 9:07 p.m.

Thank you so much, Marijana 🥰

Viktor - July 24, 2023, 12:22 p.m.

This has been my go to for a while now🤍

Shogofa sarabi - July 23, 2023, 1:51 p.m.

I liked your videos on YouTube. They are rich in information and easy to follow. Is there any way to put videos too?

PUL Team - July 25, 2023, 6:48 a.m.

Hey Shogofa, we include the YouTube video links when possible. Here's the link to the original version of this recipe: https://youtu.be/oj0yH6M4x_w?… 😊

khan - July 13, 2023, 9:28 a.m.

What can I replace tomato based pasta sauce with? I only have tomato puree and diced can tomatoes...?

PUL Team - July 14, 2023, 11:11 p.m.

Hey Khan, you could add tomato puree to taste instead of the pasta sauce. You may want to consider adding more onion, garlic, or spices since it will bring a more concentrated tomato flavour though. Alternatively, some other ideas that could be fun to play around with include vegetable broth, pesto-based sauce, or creamier white sauce 🤗

Ioana - July 10, 2023, 6:29 p.m.

This was really good. I was kind of short on time and didn't want to boil rice so I just added some puffed rice instead. Worked perfectly! Thanks for the recipe!

PUL Team - July 12, 2023, 8:41 a.m.

Puffed rice is a lovely idea, Ioana, thank you! 🤗

Priyanshi Reshamwala - March 28, 2023, 4:44 p.m.

My go to recipe for a quick lunch or dinner!🤌🏻

Martunia - March 16, 2023, 10:38 p.m.

I made these several times now. Incredibly tasty! And so easy to make.

Ashby - Nov. 3, 2022, 8:25 p.m.

Lovely recipe, I had to change it for what I had in the cupboard but still a very helpful recipe. And delicious.

PUL Team - Nov. 4, 2022, 1:40 a.m.

So glad it was enjoyed, Ashby, thank you!

Lexi - July 31, 2022, 9:50 p.m.

Loved the recipe super easy to make. I used mixed lentils instead of the tempeh as well as white rice instead of brown rice. It is amazing! I love the tomato sauce in it.

Lexi - July 31, 2022, 9:52 p.m.

Forgot to say that it reheated pretty well. I also think that you definitely have to be generous with the herbs and spices

PUL Team - July 31, 2022, 9:59 p.m.

Thanks a bunch for taking the time to share your experience with the stuffed bell peppers, Lexi, it means so much and we'll note down the feedback 😊

Kara - July 26, 2022, 4:40 a.m.

I LOVE the scaling feature on the PUL website, it is so helpful! Since I made this recipe (pared down for 4 servings) at a friend’s house, I had to make a few of the recommended substitutions: quinoa for brown rice, black beans for mung beans, and brown lentils for the soy veggie ground. I wanted more of a taco flavor today but I know it would taste just as great with Italian herbs, as in the original recipe. I topped it with a sprinkling of vegan cheese. The family I made it for LOVED it!

PUL Team - July 26, 2022, 7:51 a.m.

We're smiling from ear to ear, Kara, thank you for the glowing review and insight! It means so much 💛

Eszter - June 10, 2022, 12:27 p.m.

These stuffed bell peppers are just heavenly! The trick is to be generous with the spices.

PUL Team - June 13, 2022, 2:24 a.m.

A lovely trick, Eszter! So glad the stuffed peppers are being enjoyed 🙂

Madeleine - May 2, 2022, 11:16 a.m.

Can't wait to try this! Do you heat it up when eating it for lunch the next day or just eat it cold? Thank you!

PUL Team - May 2, 2022, 9:15 p.m.

Hey Madeleine! Some of our PUL team members prefer warming it up instead of having it cold. We hope you enjoy it 🙂

Hannah Crews - Jan. 22, 2022, 2:44 p.m.

This is perfect for meal prepping! I've tried so many of your recipes and I can't get enough of them. Thank you for providing these recipes, means the world!

PUL Team - Jan. 23, 2022, 8:09 p.m.

Awe it means so much, Hannah, thank YOU :)

Christina - Nov. 13, 2021, 4:13 p.m.

Such a great recipe! I cannot get enough of the amazing filling. Also, it is a great option for home office if the filling is already done yesterday. Just cut the peppers, stuff them and bake it while you continue to work. That does not take more than 5 minutes.

I am so glad to see a childhood favorite without meat and still soo yummy and wholesome.

PUL Team - Nov. 13, 2021, 4:16 p.m.

Mmm thanks for the tip, Christina, it's so appreciated ✨

Muskan - Aug. 29, 2021, 11:48 a.m.

Made this for lunch. It turned out amazing👍

Eva - Aug. 28, 2021, 5:12 p.m.

Absolutely delicious!! I tried this recipe with kalamata olives and quinoa as a variation to rice and green olives. Mouthwatering! 😍🤤

Loving the new website! ❤️

PUL Team - Aug. 28, 2021, 5:15 p.m.

We appreciate this so much, Eva, your variation sounds delicious 😍

Faith - Aug. 5, 2021, 7:52 p.m.

Made this the other night. I had such a hard time not eating the filing while I was stuffing the peppers. My husband couldn't stop raving about it. I wish I'd have made more!

PUL Team - Aug. 5, 2021, 10:18 p.m.

Thanks for taking the time to share your review with us, Faith! So glad you enjoyed the recipe :)

Elizabeth - July 29, 2021, 1:51 a.m.

I make this with rice, black beans, veggie ground round, and lentils - and I sneak bites of the filling every time, it's so delicious! I recommend making a double batch and putting one pan in your freezer!

PUL Team - July 29, 2021, 11:41 p.m.

So glad you're enjoying this one, Elizabeth, it means so much!

Taylor - June 3, 2021, 9:22 p.m.

Love this recipe, I am making it for the second time tonight for dinner :) first I used green peppers now tonight I'll be using the red bells. I also swapped mung beans for lentils and only had white rice so used white rice instead. I am thinking about using this mock ground italian sausage in substitute for the regular or using some of both.
Thanks for your time and creativity for creating awesome recipes!

PUL Team - June 5, 2021, 8:44 p.m.

Such wonderful substitutions and ideas, Taylor! Thank you for the review and for sharing this with us ✨😃

Ladina - March 16, 2021, 5:55 p.m.

Hi Sadia
First of all: I love the new website. It looks fantastic and I love all the information you add to the recipes. It looks very neat. The different filters for the recipes are also really helpful.

One question about this recipe: How many people is it for? How many servings is one „stuffed bell pepper boat“? It would be really helpful to me, to know how much to make for how many people. Quantities are sometimes really hard for me. 😅

Thanks a lot for all your delicious recipes. I‘ve been following your youtube channel for a couple of years and I went vegan 1.5 years ago. Your channel was very helpful during my transition and still is. I’ve learned a lot about cooking and nutrition from you and I‘ve been cooking a lot more since going vegan. One reason for that are your awesome videos. I love watching them and the food always looks delicious. I‘ve been making some of your recipes regularly and I really appreciate all your work! Thanks a thousand times!!

All the best to you, Robin and your team
Ladina

Sadia - March 29, 2021, 4:08 p.m.

Hey Ladina! Aw thanks so much for the lovely comment - so glad you're enjoying the new site and the recipes! As for the number of servings, it can be hard to say, as every person's appetite differs. I could perhaps eat 2 - 3 boats, while Robin could perhaps eat 4 - 5. And that might still change to be more or less depending on if we've been active that day, or just generally how hungry we're feeling. I hope this helps for now. Feel free to also use our new scaling feature to scale recipes up or down, if you'd like to make more or less 😊 enjoy!!