High carbVeg-heavy

Stuffed Peppers

Par-cook the peppers or the rice is done long before they are.

55 min Serves 2 Oven, Stove, Saucepan

Per serving

577

kcal

23 g

protein

82.1 g

carbs

17.4 g

fat

4 g protein per 100 kcal · 14.2 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 2 servings.

  • Bell pepper (red)300 g
  • White rice, dry weight100 g
  • Black beans200 g
  • Onion80 g
  • Cheddar cheese60 g
  • Passata150 g
  • Olive oil12 g

Method

  1. 1Oven to 190°C. Halve the peppers and roast cut-side up for 15 minutes.
  2. 2Mix cooked rice, beans, softened onion and passata.
  3. 3Fill, cheese on top, back in for 20 minutes.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Cooked rice: cool it fast, eat it within a dayShow

Uncooked rice can carry spores (Bacillus cereus) that survive cooking. If cooked rice sits warm, they wake up and make a toxin that reheating does not destroy. The fix is easy: don't let it sit warm.

  1. Eat it straight away, or cool leftovers quickly — spread it out on a plate or tray so it cools within about an hour.
  2. Then put it in the fridge. Eat it within 24 hours.
  3. Reheat it only once, until it is steaming hot all the way through.
Cooking riceShow

Two easy ways: boil it like pasta (hardest to get wrong), or the absorption method (fluffier).

  1. Rinse it in a sieve under the cold tap until the water runs mostly clear.
  2. Like pasta: boil in lots of salted water, 10–12 minutes for white rice (brown takes 25–30), tasting until tender, then drain.
  3. Absorption: 1 mug of rice to 1½ mugs of water and a pinch of salt. Boil uncovered until the water drops below the rice and small holes appear, then lid on, lowest heat, 12–15 minutes. Don't lift the lid.
  4. Take it off the heat and leave it covered for 5–10 minutes, then fluff it up with a fork.

Ready when: Each grain is soft all the way through, with no chalky white centre.

Deseeding and slicing a pepperShow

Getting the seeds and white ribs out is the only fiddly part.

  1. Slice off the top and bottom. Make one cut down the side and open it out flat.
  2. Run the knife along the inside to cut away the white ribs and seeds.
  3. Lay it skin side DOWN (the knife grips the flesh better) and cut into strips, then across for dice.
Roasting vegetables and potatoesShow

Space is what makes roast vegetables crisp and brown instead of soggy.

  1. Heat the oven to about 200 °C fan (220 °C conventional).
  2. Cut the veg into even pieces and toss them in a bowl with oil and salt so every piece is coated.
  3. Spread them out in one layer with gaps between them, cut sides down. Use two trays if you need to.
  4. Turn them once, about halfway through.

Ready when: Browned at the edges and underneath, and a knife slides into the biggest piece easily.

Softening onions (and what 'soft' looks like)Show

Softening cooks the raw sharpness out of onions and turns them sweet. It is the start of most sauces, stews and curries.

  1. Heat the oil over medium heat, add the onion and a pinch of salt (it draws out water and speeds things up).
  2. Stir every minute or so. You want a gentle sizzle, not a loud fry.
  3. After about 5–8 minutes the pieces go glossy, floppy and see-through at the edges. That is 'softened'.
  4. Keep going another few minutes and they start turning golden — sweeter still. Only do that if the recipe says 'golden'.

Ready when: Floppy, shiny and slightly see-through, with no raw crunch when you taste a piece.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.