Stuffed Bell Peppers

Tanya Eisenwasser

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A classic comfort food made without the tomato sauce.

Prep 20 min

Cook 45 min

Serves 4

Gluten-freeDairy-free

Ingredients

For the Peppers

• 4 large bell peppers (any color)
• 1 tablespoon olive oil

For the Filling

• 1 lb fresh ground turkey
• 1 cup cooked white rice (about 1/3 cup dry)
• 1 tablespoon olive oil
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper (optional)
• 2 green onions, green parts only, sliced
• 1/4 cup fresh parsley, chopped

For Topping

• 2 tablespoons olive oil
• Fresh parsley for garnish

Instructions

Prepare the Peppers

1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds and membranes.
3. Lightly brush the outside of each pepper with olive oil.
4. Place peppers cut-side up in a baking dish.

Make the Filling

1. Heat olive oil in a large skillet over medium-high heat.
2. Add ground turkey, breaking it up with a spatula.
3. Cook for 6-8 minutes until browned and cooked through to 165°F (74°C).
4. Add oregano, thyme, salt, and pepper if using.
5. Stir to combine and cook another minute.
6. Remove from heat.
7. Stir in cooked rice, green onions, and parsley.
8. Mix well to combine all ingredients.

Stuff and Bake

1. Divide the filling evenly among the 4 peppers, pressing down gently.
2. Drizzle the tops with olive oil.
3. Cover the baking dish tightly with foil.
4. Bake for 30 minutes.
5. Remove foil and bake another 10-15 minutes until peppers are tender.
6. Garnish with fresh parsley before serving.

Tips & Substitutions

• Use fresh ground turkey. Ground chicken works well too. Ask your butcher to grind to order if possible.
• This skips the tomato sauce found in traditional recipes. The seasoned filling is flavorful on its own.
• Red, orange, and yellow peppers are sweeter than green. Choose whichever color you prefer.
• Leave out the green onions if alliums bother you. Fresh parsley alone adds plenty of color and freshness.
• Swap white rice for quinoa or cauliflower rice for a different texture in the filling.

Why This Works

Turkey. Fresh ground turkey is generally well tolerated and provides lean protein. Cooking it immediately after purchase keeps histamine levels minimal.

Bell peppers. Naturally low in histamine and well tolerated by most people. They act as edible bowls and provide vitamin C, which may help reduce histamine burden indirectly for some people.

White rice. A well-tolerated, neutral grain that adds bulk to the filling. It absorbs the herb flavors and keeps the texture satisfying.

Fresh herbs. Oregano, thyme, and parsley are naturally low in histamine. They provide the savory depth that traditional recipes achieve with tomato sauce or cheese.

Olive oil. A stable, well-tolerated cooking fat used both for cooking the filling and drizzling on top before baking.

Storage

Best served fresh from the oven. If you have leftovers, cool quickly and refrigerate in an airtight container, or freeze portions right away. Eat refrigerated leftovers within 24 hours. Since this contains ground turkey, it accumulates histamine during storage, and reheating does not reduce histamine.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.