This One Pot Deconstructed Stuffed Peppers is a meal prep favorite. These unstuffed peppers are full of flavor and freezer friendly. Not only is it vegan, but it's also gluten-free, nut-free, soy-free, oil-free, high in protein and low in fat.
One Pot Deconstructed Stuffed Pepper Bowl was a bit of a fluke. I bought too many bell peppers and needed to use them up before they went bad. As I paused to think about what to do with them, I remembered eating stuffed peppers—the packaged frozen kind—in high school. Of course, the processed variety has way more fat, dietary cholesterol, and sodium than I'd like.
So I was on the hunt for inspiration to create a healthier version. This healthy version of deconstructed unstuffed peppers replaces ground meat with lentils and white rice with whole grain brown rice. Since there's no added oil, this unstuffed peppers meal is considered low fat.
I came across a recipe from Peas and Crayons for a Vegetarian Stuffed Pepper Soup. Her recipe inspired this One Pot Deconstructed Stuffed Pepper Bowl.
One Pot Deconstructed Unstuffed Peppers has 13 ingredients
- Onion
- Bell peppers
- Garlic
- Black pepper
- Crushed red pepper
- Garlic powder
- Italian seasoning
- Fennel seeds
- Fire-roasted diced tomatoes (or regular diced tomatoes)
- Low sodium vegetable broth
- Brown rice
- Red lentils
- Fresh parsley (or basil)
How to prepare
Preheat a large pot over medium heat. Add chopped onion and dry sauté for 4 to 5 minutes until slightly browned. Add chopped bell pepper and garlic and continue cooking for another 2 to 3 minutes. If veggies start to stick, add a splash of water to release.
Stir in all the spices—black pepper, crushed red pepper, garlic powder, Italian seasoning, and fennel seeds. Cook for another minute until fragrant.
Carefully add fire roasted diced tomatoes and low sodium vegetable broth. Stir in brown rice and red lentils until well incorporated. Turn up the heat and bring stew to a gentle boil. Then reduce heat to low and simmer partially covered for about 35 minutes or until rice and lentils are cooked.
Garnish these unstuffed peppers with fresh chopped parsley. If you don't have a nut allergy, I recommend sprinkling a little Easy Vegan Parmesan Cheese on this.
Store leftovers in a covered container in the refrigerator for up to four days. Alternatively, portion out into meal prep containers and freeze for up to four months.
Frequently asked questions
Based on a study measuring the different antioxidant and bioactive compounds in different color bell peppers, red came out on top with having the highest levels of beta carotene, quercetin, and luteolin. These compounds have anti-inflammatory and health-promoting benefits. With that said, it's okay to mix things up. I enjoy incorporating green bell pepper in my veggie chili or tofu scramble for a change.
Many traditional stuffed bell pepper recipes will have you blanch or precook the bell pepper. I've found that you lose the flavor and some nutritional benefits when you do that. Also, whether you're making a stuffed bell pepper or this one-pot deconstructed recipe, adding fennel seeds along with some heat like crushed red pepper makes all the difference. You could also add some minced sundried tomato for a deeper tomato flavor.
If you're like me and asking yourself, "What can I do with a bunch of bell peppers?" Besides this One Pot Deconstructed Stuffed Pepper Bowl, here are a few ideas:
Veggie Chili
Ultimate Jackfruit Jambalaya
Rainbow Salad
The Best Southwestern Salad
Blend them raw with kale, cucumber, avocado, lime, water, and ice (a recipe from our 3-Day Detox Cleanse program) for an energizing pick-me-up. Dip fresh raw bell peppers in the Best Garlic Hummus.
Yes! Finally, you could also freeze them for later. Wash the bell peppers, cut them in half, and remove the stems and seeds. Shake off or pat dry the excess water. You can either leave them sliced in half or chop them into strips or chunks. Lay the sliced or chopped bell peppers out on a parchment-lined tray, cover, and freeze them for about 4 to 6 hours. Remove the peppers and transfer them to a freezer-safe bag or container. You freeze for up to four months.
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This unstuffed peppers meal stores well in the refrigerator for up to 4 days. It's also freezer-friendly, which is why I love it for meal prepping. Portion out into individual meal containers and freeze for up to four months.
We hope you love this one pot deconstructed stuffed pepper bowl as much as we do. Please rate and leave a comment below. Be sure to share a picture on Instagram and tag us @danielsplaterecipes so we can see your creation!
One-Pot Deconstructed Stuffed Peppers
Ingredients
- 1 medium onion chopped
- 2 bell peppers chopped (I used one red and one green)
- 2 to 3 cloves of garlic minced
- ½ tsp black pepper ground
- ¼ to ½ tsp crushed red pepper more for heat
- ½ tsp garlic powder
- 2 tsp Italian seasoning
- ½ tsp fennel seed
- 1 28- oz can fire-roasted diced tomatoes okay to use regular diced tomatoes
- 2 cups low sodium vegetable broth
- ½ cup brown rice I used long grain brown rice
- ½ cup red lentils
- 3 Tbsp fresh parsley or basil, chopped
- Salt to taste
Instructions
- Preheat a large pot over medium heat. Add chopped onion and dry sauté for 4 to 5 minutes until slightly browned. Add chopped bell pepper and garlic and continue cooking for another 2 to 3 minutes. If veggies start to stick, add a splash of water to release.
- Stir in all the spices—black pepper, crushed red pepper, garlic powder, Italian seasoning, and fennel seeds. Cook for another minute until fragrant.
- Carefully add fire-roasted diced tomatoes and low sodium vegetable broth. Stir in brown rice and red lentils until well incorporated. Turn up the heat and bring the stew to a gentle boil. Then reduce heat to low and simmer partially covered for about 35 minutes or until rice and lentils are cooked.
- Garnish with fresh chopped parsley and (optional) Easy Vegan Parmesan Cheese.
Notes
Nutrition
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Erica
This recipe was amazing! I did add just a little more lentils and rice- more like 3/4 cup of each because 1/2 cup was not enough it was too liquidity. I’m doing the daniel fast and this was a recipe that pulled up and honestly it was by far a very tasty comfort food. And simple to make.
Utang
I would highly recommend this recipe as it so yummy! It’s like comfort food for me.
Gigi & Sersie
yay! that's great. we're so glad you enjoyed it.