Wednesday, March 12, 2014

Meatless Monday... Tofu Stuffed Peppers

Stuffed pepper with mixed greens and goat cheese
Traditionally stuffed peppers are made with rice, ground beef, tomatoes, and spices and stuffed into a pepper. In this version tofu takes the main stage and extra spices and some shredded cheese are used for flavor. The result is a delicious and healthy meatless meal! Add a salad if you like for more volume for the meal without too many extra calories. This recipe makes a large serving of rice. I only stuffed 2 peppers so we could have leftovers for lunch. That is always an option if you are cooking for less than 6. (Think Mexican rice). It travels well and is a hearty lunch.

My mom made this growing up and I admit when I was younger I was not a fan of the green pepper. I would often just eat the rice and pass on the pepper. Using red, yellow, or orange peppers gives the dish a sweeter flavor, which I prefer over the green.

In a rush? Prepare the rice ahead of time or use leftover cooked rice to get dinner on the table in a jiffy! Opt for brown over white rice for a greater nutritional punch. Brown rice gives the dish extra texture and is higher in fiber and nutrients.  Brown rice takes about 45 minutes to cook or you can opt for instant brown rice, which is most costly but is ready in less than half of the time and just as nutritious.

Tofu Stuffed Peppers
Serves 6

1 cup brown rice
6 small-medium bell peppers
2 tsp olive oil
1 Tbsp chopped garlic
1 medium sweet onion, diced
1 jalepeno, chopped
14 oz firm tofu
14 oz canned diced tomatoes, no salt added
14 oz plain tomato sauce
1 Tbsp chili powder
1/4 tsp cumin
Cayenne pepper, to taste (optional)
1 cup shredded cheddar or Mexican cheese blend

1. Cook rice as directed.
2. Preheat oven to 350 degrees.
3. Cut a hole around the stem of each pepper. Remove the ribs and seeds from inside. Set aside.

4. Heat olive oil in a medium frying pan over medium heat. Add garlic, onions, and jalepeno and sauté for 3 minutes.

5. Mash tofu in a bowl with a fork. Add to pan
6. Add diced tomatoes, sauce,  and spices; cook for 5 minutes.
7. Add rice and remove from heat.
8. Stuff each pepper with 3/4 cup filling and top with 2 Tbsp shredded cheese
9. Bake for 20 minutes, serve warm.

Nutrition Facts: 1 stuffed pepper
340 Calories, 12 g fat (5 g saturated), 44 g carbohydrate, 7 g fiber, 16 g protein, 180 mg sodium


  1. This looks like a really good recipe. In the directions, it appears that the second sentence in #5 should read, "Add to Garlic, Onions and Jalapeno mixture." The tomatoes, etc., are added in the next step.

  2. Thanks for pointing out my typo, I have fixed it and should make more sense now. Happy cooking!