Fridge Friend Recipes
Sweet Pepper, Sweetcorn and Rice Stuffed Peppers recipe
Sweet peppers are filled with a savoury rice and sweetcorn mixture, then baked until tender and lightly golden. It is a colourful, satisfying dish with a gently sweet, peppery flavour.
45 min · Easy · Mediterranean Jump to method
Ingredients
- 1 large Green Sweet Pepper
- 1 large Purple Sweet Pepper
- 150g Sweetcorn
- 120g Rice
- 2 tbsp olive oil
- 1 tsp salt
- 1/2 tsp black pepper
- 250ml water
- 1 small Onion
- 2 cloves Garlic
- 300ml Vegetable Stock
- 1 tbsp Tomato Puree
- 50g Cheese
| Nutrition | Per servingEstimated |
|---|---|
| Calories | 486 kcal |
| Protein | 12.5 g |
| Carbohydrates | 56.5 g |
| Fat | 22.2 g |
| Saturated fat | 6.6 g |
| Fibre | 6.1 g |
| Sugar | 8.4 g |
| Sodium | 1540 mg |
Why this works
A moderately energy-dense stuffed pepper dish with some fibre and vegetables, but relatively high in sodium and saturated fat because of the stock, added salt and cheese.
Vitamin C and antioxidants. The sweet peppers and tomato purée provide vitamin C and carotenoids, which support immune function and help with plant-based antioxidant intake.
Fibre from vegetables and sweetcorn. Peppers, onion and sweetcorn contribute fibre, which supports digestive health and helps improve fullness.
Sodium concern. The added salt plus vegetable stock make this dish quite high in sodium, so it may not suit a low-salt diet.
Method
- Preheat the oven to 200°C (Fan 180°C, 392°F, Gas Mark 6).
Make sure the oven is fully up to temperature before the peppers go in, so the flesh begins softening straight away rather than steaming slowly.
- Halve the green sweet pepper and purple sweet pepper lengthways and remove the seeds and membranes.
Use a small knife to trim away any white pith as well as the seeds, because leaving it behind can make the pepper taste bitter and sit unevenly in the dish.
- Cook the rice in water according to the packet instructions, then drain well.
Rinse the rice briefly if the grains are very starchy, then drain it until no puddles remain so the filling does not turn wet and claggy.
- Heat a little olive oil in a pan and stir in the sweetcorn for 2-3 minutes until hot.
Keep the heat at medium rather than high; you want the kernels to become glossy and steaming hot without picking up browned, toasty spots.
- Mix the cooked rice with the sweetcorn, then season with salt and black pepper.
Fluff the rice with a fork before seasoning so the grains separate cleanly, and mix in the salt and pepper evenly rather than leaving pockets of seasoning.
- Spoon the rice and sweetcorn mixture into the pepper halves and place them in a baking dish.
Pack the filling in lightly rather than pressing it down hard, as overpacking can stop the heat reaching the centre and make the peppers collapse.
- Add a small splash of water to the dish, drizzle over a little more olive oil, and cover loosely with foil.
Pour the water around the base of the dish, not over the tops, so it creates steam without washing the filling dry or greasy.
- Bake for 25-30 minutes until the peppers are tender and the filling is hot through.
Check the peppers at the thickest part with a knife tip; they should yield easily but still hold their shape, with the cheese melted and lightly golden at the edges.
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