Roasted Stuffed Peppers

No one can resist peppers stuffed with basmati rice, corn, peas and peanuts. Serve this dish at your next potluck, or wow your family tonight.

  • Cooking time: 35 minutes
  • Serves: 2 as a main course, or 4 as a side


Stuffed Peppers

2 sweet red peppers
2 tsp (10 mL) peanut oil
⅓ cup (75 mL) basmati rice
1 small onion, finely chopped
1 garlic clove, crushed
1 tbsp (15 mL) Herbs de Provence, or mixed dried herbs
1 tsp (5 mL) paprika
⅓ cup (75 mL) frozen peas
⅓ cup (75 mL) frozen corn
⅓ cup (75 mL) salted peanuts
freshly ground pepper
fresh lemon juice
½ cup (125 mL) low-fat tzatziki
chopped fresh chives


Preheat oven to 400°F (200°C). Cut peppers in half lengthwise, then remove seeds and ribs, but leave stems. Place four pepper halves on a baking sheet and drizzle with 1 tsp (5 mL) of oil. Roast in the oven for 20 minutes. Meanwhile, cook rice according to package directions; set aside.

In a saucepan, heat remaining oil over medium heat and cook the onion until soft, but not coloured. Add garlic and cook for 2 minutes. Stir in herbs and paprika, and cook for 1 minute. Add peas, corn, peanuts and cooked rice, and season to taste with pepper and lemon juice.

Divide mixture among pepper halves. Return stuffed peppers to oven for 10 minutes. Serve with a dollop of tzatziki and sprinkled with chives.


Per serving: 518 calories, 22 g total fat (8.2 monounsaturated), 17 g protein, 63 g carbohydrates.