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## **STUFFED BELL PEPPERS: A COLORFUL CLASSIC FULL OF FLAVOR AND NOURISHMENT**
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### **Introduction**
Stuffed bell peppers are a wholesome, satisfying, and visually striking dish that combines tender roasted peppers with a savory filling of meat, grains, vegetables, and seasonings. They’re the perfect example of comfort food that’s also nutrient-dense. Customizable and easy to prepare, they’re loved for their versatility and ability to bring family and friends around the table.
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### **Origin and Cultural Significance**
Stuffed vegetables have deep culinary roots around the world, from Greek **gemista** to Middle Eastern **dolma**, and Latin American versions filled with rice and spiced meats. Stuffed bell peppers, as commonly seen in American and European kitchens, became especially popular in the mid-20th century as home cooks looked for hearty, budget-friendly meals that stretched ingredients and pleased crowds. They’re often seen on holiday tables and in meal-prep routines alike, symbolizing both nourishment and creativity.
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### **Ingredients & Quantity** *(Serves 4–6)*
– **4–6 large bell peppers**, any color
– **1 lb** ground beef, turkey, or plant-based protein
– **1 cup** cooked rice or quinoa
– **1 small onion**, diced
– **2 cloves garlic**, minced
– **1 can (14.5 oz)** diced tomatoes (drained slightly)
– **1 tsp** dried oregano
– **½ tsp** paprika
– **Salt and pepper**, to taste
– **1 cup** shredded cheese (cheddar, mozzarella, or Monterey Jack)
– **1 tbsp** olive oil
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### **Optional Additions**
– **Chopped spinach or kale** for extra greens
– **Black beans or corn** for a Tex-Mex twist
– **Fresh herbs** like parsley, cilantro, or basil
– **Crushed red pepper flakes** for heat
– **Tomato sauce** poured over or under peppers for extra moisture
– **Breadcrumb topping** for a crunchy finish
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### **Tips for Success**
– **Parboil or steam the peppers** for 5–7 minutes before stuffing for a softer texture.
– Drain excess liquid from filling to avoid soggy peppers.
– **Use a mix of cheeses** for flavor complexity—try sharp cheddar with mozzarella.
– Bake covered for the first 30 minutes to retain moisture, then uncover to brown the tops.
– Choose peppers with flat bottoms so they stand upright in the baking dish.
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### **Instructions**
1. **Preheat oven** to 375°F (190°C).
2. **Prep the peppers**: Cut off tops, remove seeds and membranes. Optional: parboil for 5 minutes.
3. **Sauté the filling**: In a skillet, heat olive oil. Cook onions and garlic until fragrant, then add ground meat. Cook until browned. Stir in tomatoes, cooked rice, spices, and season to taste. Simmer for 5–10 minutes.
4. **Stuff the peppers**: Spoon the filling into each pepper generously. Top with cheese.
5. **Bake** in a baking dish with a bit of water or tomato sauce at the bottom. Cover with foil and bake for 30 minutes. Uncover and bake an additional 10–15 minutes until cheese is melted and bubbly.
6. **Garnish and serve** hot with fresh herbs or a side salad.
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### **Description**
Stuffed bell peppers offer the ultimate bite: a tender roasted shell enveloping a rich, hearty filling that’s both savory and comforting. The melted cheese on top adds creamy depth, while each colorful pepper delivers natural sweetness that balances the dish beautifully.
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### **Nutritional Information** *(Per Serving – Approximate)*
– **Calories**: 320
– **Protein**: 20g
– **Fat**: 15g
– **Carbohydrates**: 25g
– **Fiber**: 4g
– **Sugar**: 6g
– **Sodium**: 480mg
*(Values may vary depending on meat and cheese selections.)*
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### **Conclusion**
Stuffed bell peppers are a timeless, family-friendly dish that’s as beautiful to serve as it is satisfying to eat. They’re easy to adapt to various diets and preferences, making them a go-to for busy weeknights or meal-prep days. The vibrant peppers and savory fillings ensure every bite is nourishing and full of flavor.
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### **Recommendation**
Serve with a green salad, roasted vegetables, or garlic bread for a full, balanced meal. These also make excellent leftovers—just reheat in the oven or microwave for a quick and tasty lunch the next day. For gatherings, make a double batch with different fillings (meat-based and vegetarian) to please everyone.
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### **Embracing Healthful Indulgence**
Stuffed bell peppers let you indulge in comfort food without sacrificing nutrition. They’re naturally portion-controlled, packed with vegetables, and can be lightened up using lean meats or whole grains. By embracing bold flavors and whole ingredients, you enjoy a satisfying, guilt-free dish that celebrates both taste and wellness.
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