RicePumpkin stuffed peppers.jpg

Rice & Pumpkin-Stuffed Peppers

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RicePumpkin stuffed peppers.jpg
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Rice & Pumpkin-Stuffed Peppers

Prep Time15 mins
Cook Time40 mins
Total Time55 mins
Course: Appetizer
Cuisine: American
Servings: 6 people
Calories: 186kcal


  • 6 medium bell peppers any color
  • 2-3 tablespoons extra-virgin olive oil
  • 1 small white or yellow onion diced
  • 4 garlic cloves crushed
  • ½ cup basmati rice cooked al dente
  • 8 ounces pumpkin puree not pumpkin pie filling
  • Kosher or fine sea salt
  • Freshly ground black pepper
  • Pinch of chili powder
  • 1 handful fresh parsley leaves removed and finely chopped
  • 1 handful fresh coriander leaves removed and finely chopped
  • 1 handful radish sprouts
  • 3 tablespoons roasted sunflower seeds


  • Preheat the oven to 440°F.
  • Cut off the tops of the peppers and set them aside. Scoop out and discard the seeds and wash the peppers carefully.
  • Warm the oil in a medium pan, add the onion, and fry over medium heat for 3 minutes, until soft. Add the garlic and fry for another minute. Remove from the heat, add the rice and stir well. Gradually add pumpkin puree, stirring constantly with a spatula. Season to taste with salt, pepper and a pinch of chili powder. Divide the mixture between the peppers and place the tops of the peppers back on.
  • Place the stuffed peppers on a greased baking sheet. Bake for 35 minutes.
  • Just before serving, sprinkle generously with parsley, coriander, radish sprouts, and sunflower seeds. Serve immediately.


Nutrition Facts
Rice & Pumpkin-Stuffed Peppers
Amount Per Serving
Calories 186 Calories from Fat 63
% Daily Value*
Fat 7g11%
Sodium 9mg0%
Potassium 413mg12%
Carbohydrates 25g8%
Fiber 4g16%
Sugar 7g8%
Protein 4g8%
Vitamin A 9645IU193%
Vitamin C 155.8mg189%
Calcium 34mg3%
Iron 1.5mg8%
* Percent Daily Values are based on a 2000 calorie diet.
Disclaimer: All nutrition facts on Gluten Free & More are meant only as a guide and may differ depending on product brands used or ingredient substitutions. Some errors may occur, so you are encouraged to confirm the recipe’s ingredient and nutrition suitability for your own diet.
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Tags: Chili Peppers Dairy Free Magazine Pumpkin Rice Stuffed
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