Cauliflower Rice Stuffed Peppers (Healthy)

Top down view of cauliflower rice stuffed peppers with meat on parchment.

Cauliflower Rice Stuffed Peppers (Healthy)

These cauliflower rice stuffed peppers are a low-carb alternative to classic stuffed peppers. They contain a mixture of cauliflower rice and low-fat ground meat cooked along with Mediterranean flavours.

Course Main

Cuisine low carb

Prep Time 10

Cook Time 40

Total Time 50

Servings servings

Calories 143kcal

Author Monika Dabrowski

Equipment

Food processor
Large non-stick pan
Large baking sheet

Ingredients

4 large red bell peppers
7.05 ounces cauliflower roughly chopped, approx. 2 cups cauliflower rice
1 pound ground meat any, approx. 7% fat
1 red onion finely chopped
2 garlic cloves crushed
½ cup passata
2 tablespoons tomato puree
2 teaspoons balsamic vinegar
2 teaspoons Italian herbs or herbes de Provence
1 teaspoon paprika
⅓ teaspoon onion granules
½ cup mature cheddar cheese coarsely grated, plus 2 tbsp finely grated
1-2 tablespoons extra virgin olive oil
4 tablespoons fresh parsley finely chopped
½ teaspoon fine sea salt plus pepper to taste

US Customary - Metric

Instructions

Preheat the oven to 375F/190C/gas mark 5. Line a large baking sheet with parchment paper and set aside.
Prepare peppers: Cut the peppers in half through the base and remove the seeds. Place the peppers cut side up on top of the baking sheet, brush the edges with a little oil and bake for 20 minutes. Remove the peppers from the oven (but don't turn it off) and set aside reserving the juices.
TIP: While the peppers are in the oven prepare the filling mixture.
Make cauliflower rice: Pulse the cauliflower in a food processor until it resembles coarse breadcrumbs.
Cook cauliflower: In a large pan heat 1 tablespoon of oil, add the onion, garlic and cauliflower and cook over a medium heat for about 5 minutes stirring frequently. Remove from the heat and transfer to a bowl.
Cook meat: To the (same) pan add the meat, herbs, paprika, onion granules, passata, tomato puree, balsamic vinegar, salt and pepper. Cook over a medium heat for a few minutes until the meat is no longer pink stirring often. Remove from the heat.
Make filling mixture: Add the cauliflower mixture, fresh parsley, juice from the peppers, and stir thoroughly. Add the cheese, stir then taste the cauliflower-and-meat filling mixture and adjust the seasoning as needed.
Stuff and bake peppers: Stuff the peppers packing in tightly (this will help bind the filling mixture). Bake in the centre of the oven for 15-20 minutes then remove from the oven, sprinkle 2 tablespoons of finely grated cheese over each pepper and broil (or place under the grill) for about 5 minutes. Remove from the oven, set aside for 3-5 minutes then serve.

Notes

I recommend using a large non-stick pan.

You can either make your own cauliflower rice or use ready-made, including frozen.

Cauliflower rice can be made ahead and stored in a plastic bag or airtight container in the fridge for up to 2 days.

Use any ground meat (with approx. 7% fat).

Best served hot. Leftover stuffed peppers with cauliflower can be refrigerated, covered, for up to 4 days. Reheat in the microwave.

Freeze for up to 3 months.

Nutrition