Stuffed Bell Peppers are a great weeknight dinner. They are simple to make and pretty quick. These peppers are filling and packed with protein. They also use cauliflower, instead of traditional rice. By making this substitution, you transform your dinner into a nutrient dense delight that will please the whole house.
Why substitute rice? Rice essentially contains what is known as phytin, which bonds to minerals and renders them useless for the body to use. Rice doesn’t contain the gluten lectin called agglutinin, which causes inflammation in the intestinal lining. Therefore, it is a popular carbohydrate that is chosen to replace grains. However, rice does contain another lectin called haemagglutinin. This lectin can impede absorption of nutrients in the intestines. Now, typically a lot of the lectins are deactivated when the rice is steamed, but it still leaves a carbohydrate that is devoid of nutrition.
Cauliflower on the other hand is a great substitute for rice and mimics the texture without leeching your body of key nutrients. Earlier this week we highlighted the awesome nutrients that are packed in this vegetable, like Vitamin C and cancer fighting phyto-chemicals. Per 100g, there is only 5g of carbohydrates, whereas rice has more than 80g!!!
So, this vegetable substitutes in for rice in feel, but without the junk that blocks nutrient absorption and unnecessary excess carbohydrates!
4-6 bell peppers, depending on size (get ones with nubs on the bottom. They stand up better)
1 lb ground turkey or beef
1 head cauliflower
1/2 cup of onion, chopped
3 cloves garlic, minced
12 oz organic diced tomatoes
2 green onions
4 oz diced green chilies
1 tbsp cumin
2 tsp oregano
2 tbsp basil
2 tsp paprika
1 tbsp chili powder
1/2 tsp red chili flakes
Salt and pepper to taste
1. Turn your oven on to 400 degrees. Cut the top part off the peppers and clean out. Place on a baking sheet and bake in the oven for about 10 minutes. Turn the peppers ever few minutes to keep from burning. When finished browning, set aside.
2. Rice your cauliflower in a food processor. Set aside.
3. While the peppers are browning, cook onions, garlic, and meat until browned in a frying pan over medium high heat.
4. Add the rest of the ingredients (except cauliflower rice). Cook for about 5 more minutes.
5. Turn the heat down on the oven down to 350 degrees. Add cauliflower to meat mixture. Cook for another 5 minutes.
6. Stuff the peppers with meat/rice mixture, standing them up on the baking sheet. Bake in the oven for about 20 minutes. Serve.