# Classic Stuffed Bell Peppers

Stuffed bell peppers are tender peppers packed with seasoned beef, rice and tomato, then baked under bubbly cheese. They are filling, colorful and a great way to use up cooked rice.

The filling is cooked before baking, so the oven only has to soften the peppers and melt the cheese. They reheat well, which makes them a good meal prep dinner.

- Total time: 1 h 15 min (prep 20 min, cook 55 min)
- Serves: 4
- Per serving (estimated): 480 kcal, 33 g protein
- Cuisine: American. Category: Main course. Diet: gluten-free, high-protein.

## Ingredients

- 4 large bell peppers, any color
- 500 g ground beef (85% lean)
- 1 tbsp olive oil
- 1 small onion, finely diced
- 3 cloves garlic, minced
- 1 1/2 cups cooked rice
- 1 can (400 g) diced tomatoes, with juice
- 1 tsp Italian seasoning
- 1 tsp smoked paprika
- 1 tsp salt
- 1/2 tsp black pepper
- 100 g shredded mozzarella or cheddar
- 2 tbsp chopped fresh parsley

## Method

1. Heat the oven to 375°F (190°C). Cut the tops off the peppers and remove the seeds and white ribs. Trim the bottoms slightly if they wobble. Stand them upright in a baking dish.
2. Heat the oil in a 12-inch (30 cm) skillet over medium-high heat. Brown the beef 6 to 8 minutes, breaking it up, until no pink remains. Spoon off most of the fat.
3. Add the onion and cook 3 minutes until soft. Add the garlic, Italian seasoning, paprika, salt and pepper and stir 1 minute.
4. Stir in 3/4 of the diced tomatoes with their juice and the rice. Simmer 3 minutes, until thick. The beef should read at least 160°F (71°C). Remove from the heat.
5. Spoon the remaining tomatoes into the bottom of the baking dish around the peppers. Fill each pepper to the top with the beef mixture, pressing gently.
6. Cover the dish tightly with foil and bake 30 minutes, until the peppers are just beginning to soften.
7. Uncover, top each pepper with cheese, and bake 12 to 15 minutes more, until the peppers are tender, the cheese is melted and bubbly, and the filling reads 165°F (74°C). Rest 5 minutes, sprinkle with parsley and serve.

## Why it works

- Browning the beef and building the filling in a skillet gives deep flavor that baking alone cannot create.
- Baking the peppers covered first steams them tender, and uncovering them at the end lets the cheese melt and brown.
- Diced tomatoes in the bottom of the dish create steam and a light sauce, so the peppers do not scorch.
- Using cooked rice lets the filling stay fluffy and ready, rather than competing for liquid.
- Resting 5 minutes sets the filling so it does not spill out when you cut into the pepper.

## The science

- **Why peppers soften.** Bell peppers are mostly water held in cell walls made of pectin and cellulose. Heat and steam break down the pectin, so the walls soften. Covering the dish traps steam so the peppers soften without drying out.
- **Cheese melts at the end.** Cheese melts and browns at about 150°F (65°C) and above, but long baking makes it greasy and tough. Adding it for just the last 12 to 15 minutes gives a creamy, bubbly top without breaking down the fat.

## Tips

- Choose peppers that sit upright; trim a thin slice off the bottom if they wobble.
- Cook the filling until thick, because wet filling will pool at the bottom.
- Use leftover rice; fresh rice is stickier and gets mushy.

## Mistakes to avoid

- Skipping the foil, which dries out the pepper tops; cover for the first half.
- Using a filling that is too wet, which turns the peppers soggy; simmer until thick.
- Overfilling the peppers, which makes the filling spill out as they bake; fill to the brim and no higher.

## Variations and swaps

- Use ground turkey or Italian sausage in place of beef.
- Add a handful of black beans and corn with chili powder for a Tex-Mex version.
- Make a vegetarian version with beans, mushrooms and extra cheese.
- Swap white rice for brown rice, cauliflower rice or quinoa.
- Swap mozzarella for pepper jack or provolone.
- Swap diced tomatoes for tomato sauce and a pinch of sugar.

## Storage

Refrigerate within 2 hours and eat within 3 to 4 days. Reheat covered at 350°F (175°C) for 20 minutes or in the microwave until the center is 165°F (74°C). Freeze up to 3 months.

## FAQ

**Do I need to boil bell peppers before stuffing them?**

No. Baking them covered for 30 minutes cooks them tender without extra steps. Pre-boiling adds water and makes them soft and limp.

**How long do stuffed peppers take to bake?**

About 45 minutes at 375°F (190°C): 30 minutes covered and 12 to 15 minutes uncovered with cheese. The filling should reach 165°F (74°C).

**Can I make stuffed peppers ahead of time?**

Yes. Assemble them, cover and refrigerate up to 24 hours, then bake, adding 10 minutes. You can also freeze them unbaked for up to 3 months.

**Which color pepper is best for stuffing?**

Any color works. Red, orange and yellow peppers are sweeter, and green peppers are more bitter and firm.

**Can I use uncooked rice?**

You can, but you need more liquid and a longer bake time. Cooked rice is more reliable and gives better texture.

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Source: https://cookingscientist.com/recipes/stuffed-bell-peppers (Cooking Scientist). Learn the science of cooking in the Cooking Scientist app for iPhone and iPad: https://apps.apple.com/app/id6830326846