Stuffed Peppers with Red Rice and Tomato Sauce

All peppers are rich in vitamins A, C, and K. Antioxidant vitamins A and C help to prevent cell damage. Vitamin K promotes proper blood clotting and strengthens bones.

Serves 2
per serving

20 Mins

25 Mins


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2 large yellow pepper cut in half lengthways, seeds removed and stalk left on   (360g)
Red or brown rice  (80g)
2 tbsp pine nuts  (30g)
2 tsp olive oil
1 medium red onion, finely diced  (150g)
1 clove garlic, finely diced  (6g)
Pinch of ground cinnamon
Pinch of allspice
4 medium dried apricots, sliced  (36g)
2 tbsp sultanas  (30g)
Parsley finely, chopped  (5g)
Fresh mint, finely chopped  (5g)
2 large spring onions, sliced  (20g)
Feta cheese  (30g)

For the sauce

1/2 small red chilli (5g)
4 medium tomatoes (340g)
1 clove garlic (6g)
1 small onion (75g)
Fresh parsley (5g)
1/2 tsp ground cumin (2g)
100ml water
Pinch of salt
Pinch of ground black pepper


  1. Preheat the oven to 180°C.
  2. Place the peppers on a lined baking sheet (cut side down) and cook for 15 minutes until tender and slightly coloured. Remove when the skin starts to brown slightly.
  3. Meanwhile, cook the red rice in boiling water for 20 minutes until tender then drain.
  4. Toast the pine nuts in a small frying pan over a low heat until golden brown (don’t leave the pan as they burn easily) remove from the pan and put in a small dish and set aside.
  5. Using the same pan, heat the oil and add 1/2 the onion and the clove of garlic, cooking for 5 minutes until soft.
  6. Add the spices and cook for one minute until fragrant then add the rice (with a splash of water to prevent sticking) and stir.
  7. Take the pan off the heat and stir through the pine nuts, apricots, sultanas, herbs and spring onions.
  8. Divide the rice mixture between the pepper halves, stuffing well. Crumble feta on top of each pepper and place back in the oven for 5 minutes.
  9. Whizz sauce ingredients together in a blender and then transfer to a small saucepan. Bring to the boil then reduce the heat and simmer for 15 minutes, adding a little water if needed.
  10. Serve the peppers topped with the tomato sauce.

Nutritional information per serving

515kCal, 2160kJ

© The Vegetarian Society