Looking for a meal that’s as beautiful as it is delicious? These vibrant stuffed bell peppers are your answer! We’re swapping out the usual rice for hearty, quick-cooking barley and packing these colorful pepper shells with a savory mix of mushrooms, zucchini, and fresh herbs. Topped with a blanket of bubbly, melted mozzarella, this is a wholesome, satisfying dish that will brighten up any dinner table. It’s the perfect way to get your veggies in, and it’s surprisingly easy to whip up on a busy weeknight!
Ingredients
• 1 cup / 70g fresh mushrooms, sliced
• 1 cup / 240ml water
• 2/3 cup / 115g quick-cooking barley
• 1/2 vegetable bouillon cube
• 2 large sweet bell peppers, any color (red, yellow, or green)
• 1 large egg, lightly beaten
• 3/4 cup / 135g fresh tomato, seeded and chopped
• 3/4 cup / 85g reduced-fat mozzarella cheese, shredded and divided
• 1/2 cup / 60g zucchini, shredded
• 1/3 cup / 25g soft bread crumbs
• 1 tablespoon / 4g fresh basil, snipped, or 1/2 teaspoon dried basil
• 1 teaspoon / 1g fresh rosemary, snipped, or 1/8 teaspoon dried rosemary
• 1/4 teaspoon onion salt
• Several dashes of your favorite hot pepper sauce
Instructions
1. Preheat your oven to 350°F / 175°C. In a medium saucepan, combine the sliced mushrooms, water, quick-cooking barley, and the vegetable bouillon cube. Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for 12-15 minutes, or until the barley is tender. Drain any excess liquid.
2. While the barley cooks, prepare your peppers. Slice them in half lengthwise and remove all seeds and white membranes. For a softer pepper, you can blanch them in boiling water for 3 minutes, then drain them cut-side down on paper towels.
3. In a medium bowl, whisk the egg. Stir in the chopped tomato, shredded zucchini, soft bread crumbs, fresh herbs (or dried), onion salt, hot pepper sauce, and 1/2 cup of the shredded mozzarella. Once the barley-mushroom mixture is cooked and drained, fold it into the bowl until everything is well combined. Arrange the pepper halves cut-side up in a 2-quart baking dish and generously spoon the barley filling into each one.
4. Cover the baking dish with foil and bake for 20-25 minutes, until the filling is heated through and the peppers are tender. Carefully remove the foil, sprinkle the remaining 1/4 cup of mozzarella cheese over the top, and bake uncovered for another 2-3 minutes, just until the cheese is gloriously melted and bubbly.
Nutritional Information
• Per Serving: 231 calories, 5 g total fat (3 g saturated fat), 65 mg cholesterol, 514 mg sodium, 33 g carbohydrates, 4 g fiber, 13 g protein.
Pro Tips
• To save time, you can prepare the barley filling a day in advance. Just store it in an airtight container in the refrigerator and stuff the peppers right before baking.
• Make it vegan! Swap the mozzarella for your favorite dairy-free shreds and use a flax egg (1 tablespoon ground flaxseed + 3 tablespoons water) in place of the regular egg.
• For an extra protein boost, stir in 1/2 cup of cooked lentils or canned chickpeas (rinsed and drained) into the barley mixture.
• Blanching the peppers for a few minutes before stuffing ensures they will be perfectly tender-crisp, not hard, after baking.
FAQ
Q: Can I make these stuffed peppers vegan
A: Yes, this recipe is easily adapted for a vegan diet. Simply replace the mozzarella with your favorite dairy-free cheese shreds and use a flax egg (mix 1 tablespoon of ground flaxseed with 3 tablespoons of water and let it sit for 5 minutes to thicken) instead of the chicken egg.
Q: How can I add more protein to this vegetarian recipe
A: For an easy protein boost, you can stir 1/2 cup of cooked lentils, quinoa, or canned chickpeas (rinsed and drained) into the barley filling mixture. Crumbled firm tofu or tempeh would also be delicious additions.
Q: What can I use instead of barley
A: If you don’t have quick-cooking barley, you can substitute it with other hearty grains. Quinoa, farro, or even brown rice would work well. Just be sure to cook the grain according to its package directions before mixing it with the other filling ingredients.
Q: How do I store and reheat leftover stuffed peppers
A: Store any leftover cooked peppers in an airtight container in the refrigerator for up to 4 days. To reheat, place them in a baking dish, cover with foil, and bake at 350°F (175°C) for 15-20 minutes, or until heated through. You can also microwave them for a quicker option.
