Recipe description
October 4, 2026
High-Fiber Prune Walnut Oat Stuffed Pepper
A fiber-rich, plant-forward stuffed pepper with naturally sweet prunes and satisfying walnuts
High Fiber
Plant Based
Whole Grains
84%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from oats, prunes, peppers, onions, and walnuts.
- Combines colorful vegetables, fruit, whole grains, nuts, and aromatics for plant diversity.
- Includes healthy fats from walnuts and olive oil alongside slow-digesting carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Oats
0.5
cup
Prune, dried
10
piece
Walnuts
0.33
cup
Bell Pepper
2
piece
Onion
1
piece
Garlic
2
clove
Vegetable broth
1
cup
Oil, olive
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Preheat the oven to 190°C (375°F). Cut the tops off the bell peppers and remove the seeds and membranes.
2
Chop the prunes, walnuts, onion, and garlic into small pieces.
3
Heat the olive oil in a pan over medium heat and sauté the onion and garlic for 3-4 minutes until soft.
4
Add the oats, chopped prunes, and vegetable broth. Cook for 4-5 minutes, stirring, until the oats have softened and absorbed most of the liquid.
5
Stir in the chopped walnuts, salt, and black pepper, then remove the pan from the heat.
6
Spoon the oat mixture evenly into the prepared peppers and place them in a baking dish.
7
Bake for 30-35 minutes until the peppers are tender and the filling is golden.
8
Let the peppers rest for 5 minutes before serving warm as a lunch, light dinner, or side.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
14 g
Protein
56 g
Carbohydrates
13 g
Fiber
23 g
Sugar
20 g
Fat
3 g
Saturated fat
1.3 g
Salt
FAQ
How many servings does this stuffed pepper recipe make?
It makes 2 servings, using 2 bell peppers.
Is this recipe vegetarian or vegan?
It is plant-based and vegan when you use vegan vegetable broth.
Are these stuffed peppers gluten-free?
They can be gluten-free if you use certified gluten-free oats and check that the vegetable broth is gluten-free.
How can I tell when the peppers are done?
They are ready when the peppers are tender and the filling is golden, after about 30–35 minutes at 190°C.
Can I prepare the filling in advance?
Yes. Prepare the filling, cool it promptly, and refrigerate it in a covered container for up to 2 days before stuffing and baking.
How should I store leftovers?
Refrigerate leftovers within 2 hours in a covered container and eat them within 3 days. Reheat until piping hot.
What can I use instead of walnuts?
Try chopped pecans, pumpkin seeds, or sunflower seeds. The texture and flavor will be slightly different.
Can I use fresh fruit instead of dried prunes?
Dried prunes work best because they add concentrated sweetness and texture. Fresh fruit would make the filling wetter.
Does this recipe provide fiber?
Yes. Oats, prunes, walnuts, and peppers contribute dietary fiber as part of a varied, balanced diet.
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