Description
Delicious and healthy grilled stuffed bell peppers filled with a flavorful mixture of shredded zucchini, sweet corn, sautéed onion, fresh herbs, cooked brown rice, and garlic. This easy-to-make recipe is perfect for a light dinner or a nutritious side dish, bringing vibrant colors and smoky flavors from the grill.
Ingredients
Scale
Main Ingredients
- 4 red bell peppers
- 1 cup corn (thawed from frozen works best)
- 1 medium zucchini
- 1/2 medium onion, finely diced
- 1/4 cup chopped basil leaves (or parsley)
- 1 cup cooked brown rice
- 1 teaspoon sea or kosher salt
- 1 teaspoon minced garlic
Instructions
- Preheat Grill: Preheat and lightly grease an outdoor grill to medium-low heat to prepare for cooking the peppers evenly and prevent sticking.
- Shred and Salt Zucchini: Using a box grater, shred the zucchini and place it on a clean kitchen towel. Sprinkle with 1 teaspoon of salt and set aside for about 10 minutes to draw out excess moisture.
- Prepare Vegetables: Finely dice the onion. Cut the red bell peppers in half lengthwise, then carefully remove the stem, seeds, and white membranes to create hollow pepper halves ready for stuffing.
- Drain Zucchini: Gather the towel ends and ring out the zucchini over a sink or bowl to remove as much liquid as possible, ensuring the filling is not watery.
- Mix Filling: In a bowl, combine the drained zucchini, corn, diced onion, chopped basil, cooked brown rice, and minced garlic. Mix well to evenly distribute the ingredients.
- Stuff Peppers: Spoon the filling into the prepared red bell pepper halves until fully filled, pressing gently to pack the mixture inside.
- Grill Peppers: Carefully place the stuffed peppers on the preheated grill. Cook for 25 to 30 minutes, rotating every 10 minutes to ensure even cooking. Grill until the filling is cooked through and the bottom of the peppers is blistered.
- Serve: Remove from the grill and serve immediately, optionally garnished with additional fresh herbs.
Notes
- Thaw frozen corn ahead of time and drain well to avoid excess moisture in the filling.
- Salting the zucchini before stuffing is key to remove water and prevent soggy peppers.
- Use medium-low heat on the grill to cook the peppers gently and avoid burning the skins.
- Brown rice can be substituted with quinoa or couscous as preferred.
- For added flavor, sprinkle some grated cheese on top before grilling (optional).
