Quick and Easy Microwave Stuffed Peppers

Posted by on Jul 29, 2021 in Easy Dinner | No Comments

From the Condition Cuisine Series- Hypertension

This recipe is so adaptable. Spice it up as you like. Switch the flavor profile by swapping salsa or enchilada sauce for the marinara sauce; taco seasoning for the Italian seasoning; cilantro for the basil- etc.

Ingredients:   Serves 2; easily doubled or tripled

  • 2 bell peppers, washed
  • PICK YOUR PROTEIN: 1 c. frozen meatless ‘meat’ crumbles/beans or lentils/browned or cooked lean ground meat
  • PICK YOUR GRAIN: ½ c. cooked brown rice, white rice, quinoa, etc. (You can purchase already cooked quinoa/rice in the freezer section of the grocery store-blends are fine; just compare the sodium to the plain variety)
  • ½ c. canned diced tomatoes- any flavor variety or plain
  • ½ c. sliced mushrooms*- fresh or frozen
  • 2/3 c. sliced zucchini*- fresh or frozen
  • ½ c. shredded cheese- dairy free or regular- your favorite kind (divided 1/4 c. +1/4 c.)
  • ½ -1 c. marinara sauce (divided-see recipe instructions)
  • Seasonings: ½ tsp. each
    • Garlic powder+ Onion powder + Italian seasoning
    • 6-8 turns of a pepper grinder
  • Fresh basil- a few leaves; sliced into thin ribbons


  1. Cut the bell peppers in half- top to bottom. Trim out the stem and seeds carefully. Place peppers in a microwave safe dish or dish. Microwave to par-cook for 2 minutes.
  2. Combine all the remaining ingredients in a mixing bowl to make the filling (using the half amount of cheese and only a ¼ c. marinara sauce). Use the remaining cheese and sauce for topping the stuffed peppers. Using a large mixing spoon, stuff the par-cooked peppers with the filling mixture, dividing equally between the pepper halves. Press filling down into the pepper with the back of the spoon. Top with remaining cheese. Spoon a little marinara sauce over/around the peppers.
  3. Top with a plate or similar dish that can act as a lid. Microwave for ~ 10-12 minutes until tender, hot, and cheese is melted. Typically, in 4-5 minute increments; then check.

*Substitute any veggies that you have or prefer

If you prefer to bake in an oven, it is not necessary to par-cook the peppers in the microwave. Cut the peppers and stuff them; bake in a preheated 400F. oven (covered with foil or lid) for about 45-60 mins until tender and cooked.