Vegetarian Stuffed Peppers

This is a great vegetarian main dish or appetizer . Try it with a variety of different color peppers – even the mini variety.

Vegetarian Stuffed Peppers


  • 6 whole red or other colorful Peppers cut in half length wise
  • 1 Large Onion Diced
  • 2 TBSP Olive Oil - to saute the onion
  • 2 Cups Brown Rice
  • 2 Cups Water
  • 1 Can Kidney or Black Beans - drained - reserve liquid
  • 4 Cloves minced Garlic
  • 2 TBSP Tamari Soy Sauce
  • 1 TBSP Toasted Sesame Oil
  • 1 TSP Hot Sauce (add more if you like more zip)
  • ¼ TSP Black Pepper
  • ¾ Cup Toasted Whole Grain Bread Crumbs
  • 1 TBSP Olive Oil
  • Toasted Sunflower or Pumpkin Seeds


  • Scoop out the seeds and ‘white parts’ or the pepper. Leave the edge of the stem
  • (see picture)
  • Place the raw brown rice in a warmed sauce pan and toast the raw rice for a minute on a medium flame.
  • Add 1 TBSP of olive oil and combine with the raw rice. Just for another minute.
  • Add the water and cook till rice is cooked and water is absorbed.
  • Sautee diced onion in the olive oil till its nice and brown but not burnt.
  • Add the crushed garlic to the onions.
  • Cool the rice. Add to the rice gently the sauteed onions, beans
  • Combine the crushed garlic, soy sauce , sesame oil, hot sauce
  • Add the dressing to the rice and combine gently.
  • Add the black pepper
  • Taste the rice and see if you want more intense flavors
  • In the skillet that you sauteed the onions add olive oil and the
  • bread crumbs and combine on a medium flame till the bread crumbs are coated
  • Fill the peppers with the rice mixture and top each one with bread crumbs
  • Place the tray of stuffed peppers in a 325 degree oven for 10 minutes (check to make sure the bread crumbs don’t burn).
  • Lower the oven temperature to 300, and bake just till you see the peppers soften and shrivel a bit.
  • Garnish with toasted pumpkin or toasted sunflower seeds.