Meatless Monday – Veggie Stuffed Peppers

Going meatless once a week may reduce your risk of preventable chronic diseases such as obesity, cardiovascular disease, diabetes, and cancer due to reducing your intake of total fat and increasing intake of healthy alternatives. Just going meatless is not enough to reduce your risk, but it is a great step in the right direction. Preventing chronic diseases is nutrition as well as lifestyle related. (


6 green bell peppers, tops removed and seeded
4 tablespoons canola oil
1 white onion, diced
1 cup sliced mushrooms
2 teaspoons freshly chopped garlic
1 zucchini, diced
1 yellow squash, diced
2 cups cooked wild rice
1 (14-ounce can) tomatoes, drained
1 cup diced red and green peppers
Salt and freshly ground black pepper
2 tablespoons tomato paste
1 cup fresh arugula or spinach
2 teaspoons freshly chopped tarragon leaves
1/2 cup grated Parmesan, to finish

1. Preheat the oven to 350 degrees F.
2. Wrap the peppers in aluminum foil, and bake in the oven until tender, but not falling apart, about 15 minutes. Remove from the oven and allow to cool.
3. In a large skillet over medium heat, add the oil. When the oil is hot, add the onions, mushrooms and garlic and saute until the mushrooms are golden brown. Add in the zucchini, yellow squash, wild rice, tomatoes, red and green peppers and continue to cook until the vegetables are tender. Adjust the seasoning with salt and pepper, to taste, and stir in the tomato paste.
4. Remove from the heat and fold in the fresh arugula or spinach and the fresh herbs. Spoon the vegetable mixture into the cooled peppers. Transfer the peppers to a heat-proof serving dish and top with a little Parmesan.
5. Bake until the peppers are heated through, about 15 minutes. Remove from the oven and serve.

Yield: 6 servings

Robert Irvine, The Food Network


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Filed under Nourish the Body

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