Welcome to a delicious and nutritious recipe that combines the satisfying flavors of beef and rice with the vibrant sweetness of bell peppers, all complemented by a tangy tomato sauce. This recipe is not only delicious but also suitable for those following a Weight Watchers plan. The original recipe is available on the WW web site.
6 Point(s) – Total Time: 1 hour 12 minutes – Prep Time: 15 minutes – Cook Time: 45 minutes – Serves: 4
A History of Stuffed Bell Peppers
Stuffed bell peppers have a rich history that can be traced back to various culinary traditions around the world. While the exact origins of stuffed bell peppers are unclear, stuffed vegetable dishes have been enjoyed in different cultures for centuries.
One theory suggests that stuffed vegetables, including bell peppers, originated in the Mediterranean region. The use of vegetables as a vessel for stuffing allowed for the efficient use of available ingredients and resulted in flavorful and satisfying dishes.
The concept of stuffing vegetables became popular in the Ottoman Empire, where the technique was used to create dolmas. Dolmas are stuffed grape leaves, but the same method was applied to other vegetables, including bell peppers. The Ottomans spread this culinary tradition throughout their empire, influencing various cuisines across the Middle East, Eastern Europe, and the Mediterranean.
In the United States, stuffed bell peppers gained popularity in the early 20th century. As immigrants from different countries settled in the US, they brought their culinary traditions with them, including stuffed vegetable dishes. The concept of stuffed bell peppers was embraced and adapted to incorporate local ingredients and flavors. American versions often featured ground meat, rice, and a tomato-based sauce.
Stuffed bell peppers have also found a place in Mexican cuisine, where they are known as “chiles rellenos.” Mexican stuffed peppers are typically roasted or fried and filled with a variety of ingredients, such as cheese, meat, or beans.
Today, stuffed bell peppers are enjoyed in many parts of the world and have become a versatile dish with countless variations. The stuffing can be customized to suit different dietary preferences and cultural influences. From classic recipes to modern twists, stuffed bell peppers continue to be a beloved and satisfying meal option for many people.
Let’s dive in and create these mouthwatering stuffed bell peppers!
Ingredients
- 2 sprays Cooking spray
- ½ cup Uncooked long grain brown rice (or 1 1/2 cups cooked brown rice)
- 1 pound Uncooked 95% lean ground beef
- 1 small finely chopped Red onion (1 cup)
- 1 tsp Ground allspice
- 1 tsp Paprika
- ¾ tsp Table salt
- ¼ tsp Black pepper
- ¼ tsp Ground cinnamon
- ¼ cup chopped fresh Dill
- ¼ cup chopped Fresh parsley
- 4 medium to large, assorted colors, halved lengthwise and seeded Bell pepper(s)
- ½ cup cool water
- 4 cloves, minced Garlic
- 2 cups, or strained tomatoes Canned salted tomato puree
- ½ cup Plain fat free Greek yogurt
Procedure Steps
- Preheat the oven to 400°F. Spray a large shallow baking pan with cooking spray. Cook the rice according to package directions.
- Combine the cooked rice, beef, onion, allspice, paprika, 1/2 teaspoon salt, 1/8 teaspoon black pepper, the cinnamon, 2 tablespoons dill, and 2 tablespoons parsley in large bowl.
- Spoon the beef mixture evenly into the bell pepper halves. Arrange the peppers in a single layer in the prepared baking pan. Add the 1/2 cup cool water to the pan. Cover and bake for 30 minutes. Uncover and bake until peppers are tender, about 15 minutes more.
- When the peppers are almost done, spray a small saucepan with cooking spray and set over medium heat. Add the garlic and cook, stirring constantly, until fragrant, about 30 seconds. Add the tomato puree, remaining 1/4 teaspoon salt, and remaining 1/8 teaspoon pepper and bring to boil. Reduce the heat and simmer until slightly thickened, about 5 minutes.
- Divide the peppers evenly among 4 plates, top evenly with the yogurt, the remaining 2 tablespoons dill, and the remaining 2 tablespoons parsley. Serve with sauce.
- Per serving (2 stuffed pepper halves, 1/2 cup sauce, and 2 tablespoons yogurt)
Enjoy this flavorful and nutritious dish that satisfies both your taste buds and your commitment to a healthy lifestyle. Each bite of these beef and rice-stuffed bell peppers brings you a burst of flavor and leaves you feeling satisfied without compromising your weight management goals. Bon appétit!
More history and background on stuffed bell peppers
Stuffed bell peppers have become part of culinary traditions in various cultures around the world, each adding its unique flavors and ingredients to create delicious and distinctive dishes. Here are a few culinary traditions associated with stuffed bell peppers:
Mediterranean Cuisine: Stuffed bell peppers are commonly found in Mediterranean cuisine. In countries like Greece, Turkey, and Lebanon, they are often known as “dolmades” or “dolmas.” The filling typically consists of a mixture of rice, herbs, spices, and sometimes ground meat. The stuffed peppers are then cooked in a flavorful broth or sauce, often featuring ingredients like tomatoes, lemon juice, and olive oil.
Mexican Cuisine: Stuffed bell peppers, known as “chiles rellenos,” are an integral part of Mexican cuisine. In this tradition, large bell peppers, often poblano peppers, are roasted or charred to remove the skin and then stuffed with a variety of fillings. These can include cheese, such as queso fresco or Oaxaca cheese, seasoned ground meat, beans, or a combination of these. The stuffed peppers are then coated in a light batter and either fried or baked. They are typically served with a tomato-based sauce, such as ranchero or mole.
Eastern European Cuisine: Stuffed bell peppers are popular in Eastern European countries like Hungary, Romania, and Bulgaria. In these regions, the filling typically consists of a mixture of ground meat (such as pork, beef, or lamb), rice, onions, and herbs. The stuffed peppers are then simmered in a savory tomato sauce and often served with sour cream or yogurt on the side.
Middle Eastern Cuisine: Stuffed bell peppers are also enjoyed in Middle Eastern cuisine. In countries like Iran and Iraq, they are known as “dolmeh” and are typically filled with a mixture of rice, ground meat, herbs, and spices. The stuffed peppers are then cooked in a tangy tomato-based sauce or steamed. They are often served as part of a larger spread of mezze or accompanied by yogurt or tahini sauce.
These are just a few examples of the culinary traditions associated with stuffed bell peppers. The beauty of this dish lies in its versatility, allowing for various cultural adaptations and personal preferences when it comes to fillings, seasonings, and cooking methods.
