Recipe description
July 15, 2026
Stuffed peppers with brown rice
Fiber-rich stuffed peppers to support gentle digestion and plant diversity.
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from vegetables and whole grains.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, healthy fats, and slow 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
Bell Pepper
4
piece
Rice, brown
1
cup
Onion
1
piece
Garlic
2
clove
Tomato
2
piece
Carrot
1
piece
Oil, olive
2
tablespoon
Vegetable broth
1
cup
Fresh herbs
2
tablespoons
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Preheat oven to 375°F (190°C). Cook brown rice according to package directions using vegetable broth instead of water.
2
While rice cooks, finely chop onion, garlic, tomato, and carrot. Cut bell peppers in half lengthwise and remove seeds.
3
Heat olive oil in a pan over medium heat. Sauté onion and garlic until softened, about 3 minutes.
4
Add chopped tomato and carrot to the pan. Cook for 5 minutes until vegetables are tender.
5
Mix cooked rice with sautéed vegetables and fresh herbs. Season with salt and black pepper.
6
Fill bell pepper halves with the rice mixture. Place in a baking dish.
7
Bake for 25-30 minutes until peppers are tender and filling is heated through.
8
Serve warm, adjusting seasonings to taste if desired.
More Recipes For Your Gut
Nutrition
340 kcal
Calories
8 g
Protein
72 g
Carbohydrates
9 g
Fiber
8 g
Sugar
12 g
Fat
2 g
Saturated fat
1.4 g
Salt
FAQ
Is this dish vegetarian or vegan?
Yes. It’s vegetarian and vegan as written, using vegetable broth.
Is this gluten-free?
Naturally gluten-free as long as you use gluten-free vegetable broth and avoid gluten-containing ingredients.
How many servings does this yield?
2 servings.
Can I prepare it ahead of time?
Yes. You can chop the vegetables and prepare the filling in advance; assemble and bake later.
What can I substitute for brown rice?
Quinoa or cauliflower rice work; cooking times differ, so adjust accordingly.
How do I know when the peppers are tender?
Bake until the peppers are softened and the filling is heated through; test with a fork.
Can I freeze leftovers?
Yes. Cool leftovers and freeze in an airtight container for 2–3 months; thaw before reheating.
How should I store leftovers in the fridge?
Refrigerate in an airtight container for 3–4 days.
Can I make it spicier?
Yes, add chili flakes or jalapeño to taste.
What if I don’t have fresh herbs?
Use dried herbs; start with half the amount and adjust to taste.
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