Delicious and Healthy Stuffed Peppers with Turkey and Vegetables

Stuffed peppers are a classic comfort food, and this recipe puts a healthy and flavorful spin on the traditional dish. By using lean ground turkey and packing them with a variety of colorful vegetables, you’ll create a satisfying and nutritious meal that’s perfect for a weeknight dinner or a weekend gathering. This recipe is also easily customizable to your own preferences, so feel free to swap out vegetables or add your favorite spices.

## Why You’ll Love This Recipe

* **Healthy and Nutritious:** Lean ground turkey is a great source of protein, and the abundance of vegetables provides essential vitamins, minerals, and fiber.
* **Flavorful and Satisfying:** The combination of savory turkey, sweet peppers, and aromatic spices creates a delicious and satisfying meal.
* **Easy to Customize:** You can easily adapt this recipe to your own taste preferences by changing the vegetables, spices, or cheese.
* **Perfect for Meal Prep:** Stuffed peppers are a great make-ahead meal. You can prepare them in advance and bake them when you’re ready to eat.
* **Visually Appealing:** The colorful peppers and filling make this dish a beautiful and appealing presentation.

## Ingredients

* **Bell Peppers:** 6 medium bell peppers (various colors, such as red, yellow, orange, and green)
* **Ground Turkey:** 1.5 pounds lean ground turkey
* **Onion:** 1 medium yellow onion, chopped
* **Garlic:** 3 cloves garlic, minced
* **Cooked Rice:** 1 cup cooked brown rice, quinoa, or white rice
* **Diced Tomatoes:** 1 (14.5 ounce) can diced tomatoes, undrained
* **Tomato Paste:** 2 tablespoons tomato paste
* **Zucchini:** 1 medium zucchini, diced
* **Carrot:** 1 medium carrot, diced
* **Corn:** 1 cup frozen corn kernels, thawed
* **Black Beans:** 1 (15 ounce) can black beans, rinsed and drained (optional)
* **Italian Seasoning:** 2 teaspoons Italian seasoning
* **Smoked Paprika:** 1 teaspoon smoked paprika
* **Salt:** 1 teaspoon, or to taste
* **Black Pepper:** 1/2 teaspoon, or to taste
* **Olive Oil:** 2 tablespoons
* **Shredded Cheese:** 1 cup shredded mozzarella, cheddar, or Monterey Jack cheese (optional)
* **Fresh Parsley:** 2 tablespoons chopped fresh parsley, for garnish

## Equipment

* Large skillet
* Baking dish (9×13 inch)
* Mixing bowl
* Cutting board
* Knife
* Measuring cups and spoons

## Instructions

### 1. Prepare the Bell Peppers

* Preheat oven to 375°F (190°C).
* Wash the bell peppers thoroughly.
* Cut off the tops of the bell peppers. Remove the seeds and membranes from inside the peppers. Be sure to remove all the seeds so that the pepper filling is enjoyable.
* Optionally, you can blanch the peppers for 3-5 minutes in boiling water to soften them slightly. This is especially helpful if you prefer your peppers to be more tender. After blanching, immediately transfer them to an ice bath to stop the cooking process. Drain well.
* Arrange the bell peppers upright in a 9×13 inch baking dish.

### 2. Prepare the Turkey Filling

* Heat olive oil in a large skillet over medium heat.
* Add the chopped onion and cook until softened, about 5 minutes.
* Add the minced garlic and cook for another minute until fragrant, being careful not to burn the garlic.
* Add the ground turkey to the skillet and cook, breaking it up with a spoon, until browned and cooked through. Drain off any excess grease.
* Stir in the cooked rice, diced tomatoes (with their juices), tomato paste, diced zucchini, diced carrot, corn, and black beans (if using).
* Add the Italian seasoning, smoked paprika, salt, and pepper. Stir well to combine.
* Bring the mixture to a simmer and cook for 5-7 minutes, allowing the flavors to meld together. Stir occasionally.
* Taste and adjust seasonings as needed. Add more salt, pepper, or Italian seasoning to your liking.

### 3. Stuff the Peppers

* Spoon the turkey and vegetable filling into each bell pepper, packing it tightly. Fill each pepper to the top.
* If using cheese, sprinkle the shredded cheese evenly over the top of each stuffed pepper.

### 4. Bake the Stuffed Peppers

* Pour about 1/2 cup of water or tomato sauce into the bottom of the baking dish. This will help to keep the peppers moist while baking.
* Cover the baking dish with aluminum foil.
* Bake in the preheated oven for 30 minutes.
* Remove the foil and bake for another 15-20 minutes, or until the peppers are tender and the cheese is melted and bubbly (if using).

### 5. Garnish and Serve

* Remove the stuffed peppers from the oven and let them cool slightly before serving.
* Garnish with chopped fresh parsley.
* Serve hot. These are great on their own, or alongside a simple salad.

## Tips and Variations

* **Use different vegetables:** Feel free to add or substitute other vegetables, such as mushrooms, bell peppers of different colors, spinach, or kale. Get creative with your favorite veggies!
* **Add spice:** For a spicier dish, add a pinch of red pepper flakes or a dash of hot sauce to the turkey filling.
* **Try different grains:** Instead of rice, you can use quinoa, couscous, or even cauliflower rice for a lower-carb option.
* **Make it vegetarian:** Omit the ground turkey and add more vegetables or use a plant-based ground meat substitute. You can also add lentils or chickpeas for extra protein.
* **Add beans:** Any type of bean works well in this recipe. Try pinto beans, kidney beans, or cannellini beans.
* **Use different cheese:** Experiment with different types of cheese, such as pepper jack for a spicy kick, or provolone for a milder flavor.
* **Make ahead:** Stuffed peppers can be assembled ahead of time and stored in the refrigerator for up to 24 hours before baking. Add about 10-15 minutes to the baking time if baking from cold.
* **Freeze for later:** Cooked stuffed peppers can be frozen for up to 2-3 months. Wrap them individually in plastic wrap and then place them in a freezer bag. To reheat, thaw in the refrigerator overnight and bake at 350°F (175°C) until heated through.
* **Broiling for added color:** For an extra touch of browning, broil the stuffed peppers for the last 1-2 minutes of baking, keeping a close eye to prevent burning.
* **Consider using Poblano Peppers:** For a milder heat compared to some bell peppers, use poblano peppers. These will add a different flavor profile to the dish.
* **Serving with a sauce:** To increase moisture and flavor, serve the stuffed peppers with a side of marinara sauce, tomato sauce, or a creamy cheese sauce.
* **Use different ground meat:** You can substitute ground chicken or ground beef for ground turkey. Be mindful of the fat content, and drain off any excess fat after cooking.
* **Mix in Sausage:** Add some Italian sausage (sweet or hot) to the turkey mixture for a richer flavor.
* **Use fresh herbs:** Incorporate fresh herbs such as oregano, basil, or thyme in addition to or instead of Italian seasoning for a more vibrant aroma.
* **Grill the Peppers:** For a smoky flavor, grill the peppers before stuffing them. Grill over medium heat until slightly softened but still holding their shape.

## Serving Suggestions

Stuffed peppers are a complete meal on their own, but here are a few serving suggestions to round out your dinner:

* **Side Salad:** A simple green salad with a light vinaigrette dressing.
* **Garlic Bread:** Crusty garlic bread for soaking up the delicious sauce.
* **Roasted Vegetables:** Roasted broccoli, asparagus, or Brussels sprouts.
* **Quinoa or Couscous:** A side of quinoa or couscous to complement the rice in the filling.
* **Corn on the Cob:** Grilled or boiled corn on the cob for a summery side dish.

## Nutritional Information (Approximate per pepper)

* Calories: 350-450
* Protein: 30-40g
* Fat: 15-25g
* Carbohydrates: 30-40g
* Fiber: 5-8g

*Note: Nutritional information can vary depending on the specific ingredients and portion sizes used.*

## Conclusion

These stuffed peppers with turkey and vegetables are a healthy, delicious, and versatile meal that’s perfect for any occasion. With a few simple steps and readily available ingredients, you can create a satisfying and flavorful dish that your whole family will love. Don’t be afraid to experiment with different ingredients and variations to make it your own. Enjoy!