HEALTHY RECIPES
Stuffed Bell Peppers with Lean Ground Beef, Herbs & Brown Rice
Medically Reviewed & Fact-Checked by FastingTracker Medical Board • Written by
Aly Owen •
Updated: Sep 21, 2026
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In This Article
High-Protein
Vibrant sweet bell peppers stuffed with seasoned lean minced meat, brown rice, grated carrots, and sweet onions baked in a savory crushed tomato broth.
⏱ Prep: 15 min🍳 Cook: 30 min
Ingredients
- 2 Medium sweet bell peppers (tops removed & seeded)
- 110g Extra-lean ground beef (5% fat) or turkey
- 25g Parboiled brown rice
- 1/2 Small onion, minced
- 1/2 Carrot, finely grated
- 100g Strained crushed tomatoes (passata)
- 5ml Olive oil
- Fresh parsley, garlic powder, sea salt, black pepper
Instructions
- Preheat oven to 190°C (375°F).
- Partially cook brown rice in boiling water for 10 minutes; drain.
- In a bowl, combine minced meat, parboiled rice, grated carrot, minced onion, parsley, garlic, salt, and pepper.
- Stuff the hollowed bell peppers firmly with the meat filling.
- Place peppers upright in a baking dish, pour tomato passata around them with 50ml water.
- Cover with foil and bake for 30 minutes until peppers are fork-tender and meat is fully cooked.
🔬 Nutritionist Note: Bell peppers are among the richest dietary sources of Vitamin C, which enhances non-heme and heme iron absorption from the lean beef.
Total Time
45 mins
Phases
Prep: 15m
Cook: 30m
Yield
1 servings
Nutrition
300 kcal
Ingredients
- 2 Medium sweet bell peppers (tops removed & seeded)
- 110g Extra-lean ground beef (5% fat) or turkey
- 25g Parboiled brown rice
- 1/2 Small onion, minced
- 1/2 Carrot, finely grated
- 100g Strained crushed tomatoes (passata)
- 5ml Olive oil
- Fresh parsley, garlic powder, sea salt, black pepper
Instructions
- Preheat oven to 190°C (375°F).
- Partially cook brown rice in boiling water for 10 minutes; drain.
- In a bowl, combine minced meat, parboiled rice, grated carrot, minced onion, parsley, garlic, salt, and pepper.
- Stuff the hollowed bell peppers firmly with the meat filling.
- Place peppers upright in a baking dish, pour tomato passata around them with 50ml water.
- Cover with foil and bake for 30 minutes until peppers are fork-tender and meat is fully cooked.
📚 Scientific Studies & Medical References (5 Sources) ▼
FastingTracker adheres to strict editorial standards, citing peer-reviewed clinical trials and authoritative medical institutions.
- New England Journal of Medicine (2019): de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med. 381(26):2541-2551. PubMed 31881139 • DOI
- Cell Metabolism (2014): Levine ME, Suarez JA, Brandhorst S, et al. Low Protein Intake and Periodic Fasting Promote Longevity and Autophagy. Cell Metab. 19(3):407-417. PubMed 24606898 • DOI
- Obesity (Silver Spring, 2018): Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. Obesity. 26(2):254-268. PubMed 29086496 • DOI
- Annual Review of Nutrition (2017): Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 37:371-393. PubMed 28715993 • DOI
- Autophagy (2010): Alirezaei M, Kemball CC, Flynn CT, et al. Short-term fasting induces profound neuronal and systemic autophagy. Autophagy. 6(6):702-710. PubMed 20534972 • DOI
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