Cauliflower Rice Stuffed Peppers

Bell peppers packed with an assortment of vegetables, scrambled smoked tofu and cauliflower rice. This is the perfect vegan friendly, low carb, healthy option that is great to make a head of time especially for the busy weekdays.

Here is another low carb recipe for you all with the bell peppers and cauliflower rice being the star of the show.

This is one of my impromptu recipes which was actually inspired by 2 dishes Marinated Tofu Stir Fry and the ochro rice.

It is a combination of flavours from both recipes which I feel work really well for this particular dish.

After lots of trial and error, I decided to make this dish into a more vegan friendly one and leave out the meat for another time.

Have you tried stuffing bell peppers yet? Try it! It's so much fun while treating your body to some wholesome goodness at the same time.

If you are looking to loose weight then this is the go to recipe, I've carefully selected vegetables that are on the low carbohydrate end of the spectrum to aid with any weight loss goals.

What I love about this recipe is how easy it comes together, despite the recipe having 2 parts to it - scrambling the tofu and cooking the vegetables/cauliflower rice.

It's definitely worth that extra hassle and the peppers are usually eaten in one serving at home, that's how much we love this recipe!!

You can even bring any leftover stuffed peppers on your travels, whether it's work or to simply run errands due to how compact the peppers are to carry around.

Nothing goes to waste here and the peppers are partly roasted making them soft enough to eat as well.

Reasons to make these stuffed peppers 

• Low cost, budget friendly
• Suitable for most dietary requirements i.e vegan, gluten free.
• A transportable meal i.e bring to lunch or while running errands.
• Nothing goes to waste as the peppers are edible too.
• Easy to make and fun too.
• Prepare ahead of time for those busy weekdays.

How to make cauliflower rice in a food processor

• Use a knife to cut away the leaves and stem.
• Cut the florets into small chunks
• Fit a food processor with an S blade then add the florets in small batches to the food processor until a "fine" rice consistency is formed.
• Once the "rice" is made then set aside.

The steps 

• Cut the tops off each bell pepper.
• Use a paring knife to cut away and scoop out the inside and discard it.
• Stand the bell peppers up in a greased baking dish, you want them to be crowded together so they don't collapse and turn over. Then set aside.

• Place the drained tofu in a large bowl and use your hands to break the tofu into small pieces and set aside.
• Whisk together the soy(a), maple syrup, all purpose seasoning, parsley, garlic granules, sesame oil, chilli powder and warm water into a small bowl.
• Pour the mixture into a medium sized frying pan on medium heat.
• Proceed to add the scrambled tofu along with the mixture on medium heat and cook for 3-4 minutes. During the given time the mixture will adhere to the scrambled tofu and darken.
• Once brown, remove the tofu from the pan, set it aside and use a kitchen towel to clean the frying pan.

• Preheat the olive oil on medium heat.
• Saute the onions and garlic until they are soft and translucent.
• Add the zucchini, mushroom, sweetcorn and garden peas along with ¼ cup of water to steam the vegetables with the lid on for 5 minutes.
• Once steamed, drain off any excess water (we don't want the cauliflower rice to be water logged).
• Fold in the cauliflower rice so all the ingredients are evenly combined and cook for 3-4 minutes.
• Season the cauliflower rice the the all purpose seasoning, parsley, thyme, black pepper, smoked paprika and pink salt to taste than finally fold in the scrambled tofu.
• Stuff the peppers with the vegetables infused cauliflower rice and put the tops on.
• Bake in the oven for roughly 15-20 minutes or until the edges are slightly golden.

Notes and tips 

• If it's your first time making cauliflower rice, see the pictures in the post and use as a guideline. I promise, it's super simple or this Okra Rice recipe maybe more handy.
• You don't have to use fresh sweetcorn and garden peas, frozen ones are cheaper and work just fine.
• Any leftover stir fried cauliflower rice can be frozen by itself, not stuffed in the pepper!!
• The amount of peppers you will need may vary depending on the size of your oven proof dish. I used one that was 28x19x6cm (11x7x2 inches)
• Make sure to buy a SMALL CAULIFLOWER to avoid having any leftover cauliflower rice. You only need roughly 3 ½ - 4 cups for this recipe.
• Any leftover peppers should be refrigerated when cool for up to 2 days. 
• I don't recommend freezing the stuffed peppers.
• To make things quicker, I recommend prepping the cauliflower, bell peppers and chopping up the vegetables ahead of time.
• Clean out as much of the inside of the peppers as you can but be careful not to boar any holes into the peppers while doing so.
• Make sure to use a non stick frying pan, because there are so many different parts to this recipe and a non stick frying pan is advisable.

More recipes to try

• Cauliflower Rice
• Curry Chickpeas
• Sweet Mashed Plantains
• Steamed Cabbage
• Scrambled Tofu
• Gluten Free Roti

**Don't forget to comment below and star rate if you have tried my recipes. Let's be friends and engage on YouTube, Facebook and Instagram I also like to pin on Pinterest, where you can find more amazing recipes.**

Cauliflower Rice Stuffed Peppers

Bell peppers packed with an assortment of vegetables, scrambled smoked tofu and cauliflower rice. This is the perfect vegan friendly, low carb, healthy option that is great to make a head of time especially for the busy weekdays.

5 from 4 votes

Print Pin Rate

Course: Main Course

Cuisine: American, Asian

Prep Time: 40 minutes

Cook Time: 30 minutes

Total Time: 1 hour 10 minutes

Servings: 5 people

Calories: 221kcal

Author: Charla

Ingredients

• ▢ 5 large bell peppers any colour will do

To scramble the tofu

• ▢ 1 extra firm smoked tofu (8oz/225g) drained
• ▢ 3 tablespoon organic soy(a) (38g) or coconut aminos
• ▢ 2 tablespoon maple syrup (24g)
• ▢ 1 tablespoon all purpose seasoning (15g)
• ▢ 1 teaspoon parsley (5g)
• ▢ 1 teaspoon garlic granules (5g)
• ▢ 1 teaspoon sesame oil (5g)
• ▢ ½ teaspoon powdered ginger (2.5g)
• ▢ ½ teaspoon chilli powder (2.5g)
• ▢ ¼ cup warm water (60ml)

To cook the cauliflower rice

• ▢ 2 tablespoon olive oil (30g)
• ▢ 1 small onion sliced
• ▢ 4 garlic cloves minced
• ▢ 1 medium zucchini peeled and chopped
• ▢ 1 cup chestnut mushrooms sliced
• ▢ ½ cup sweet corn (77g)
• ▢ ½ cup green peas (77g)
• ▢ 1 small cauliflower rice approx 3½-4 cups
• ▢ 1 tablespoon all purpose seasoning (15g)
• ▢ ½ teaspoon smoked paprika (2.5g)
• ▢ 1 tablespoon parsley (15g)
• ▢ ½ tablespoon thyme (7g)
• ▢ black pepper and pink salt to taste

US Customary - Metric

Instructions

To make the cauliflower rice

• Use a knife to cut away the leaves and stem.
• Cut the florets into small chunks.
• Fit a food processor with an S blade then add the florets in small batches to the food processor until a "fine" rice consistency is formed.
• Once the "rice" is made then set aside.

To prepare the peppers

• Preheat the oven to 200C/392F
• Cut the tops off each bell pepper.
• Use a paring knife to cut away and scoop out the inside and discard it.
• Stand the bell peppers up in a greased baking dish, you want them to be crowded together so they don't collapse and turn over. Then set aside.

To scramble and cook the tofu

• Place the drained tofu in a large bowl and use your hands to break the tofu into small pieces and set aside.
• Whisk together the soy(a), maple syrup, all purpose seasoning, parsley, garlic granules, sesame oil, chilli powder and warm water into a small bowl.
• Pour the mixture into a medium sized frying pan on medium heat.
• Proceed to add the scrambled tofu along with the mixture on medium heat and cook for 3-4 minutes. During the given time the mixture will adhere to the scrambled tofu and darken it.
• Once brown, remove the tofu from the pan, set it aside and use a kitchen towel to clean the frying pan.

To cook the cauliflower rice

• Preheat the olive oil on medium heat.
• Saute the onions and garlic until they are soft and translucent.
• Add the zucchini, mushroom, sweetcorn and garden peas along with ¼ cup of water to steam the vegetables with the lid on for 5 minutes.
• Once steamed, drain off any excess water (we don't want the cauliflower rice to be water logged).
• Fold in the cauliflower rice so all the ingredients are evenly combined and cook for 3-4 minutes.
• Season the cauliflower rice with the all purpose seasoning, parsley, thyme, black pepper, smoked paprika and pink salt to taste than finally fold in the scrambled tofu.
• Stuff the peppers with the vegetables infused cauliflower rice and put the tops on.
• Bake in the oven for roughly 15-20 minutes or until the edges are slightly golden.

Notes

• If it's your first time making cauliflower rice, see the pictures in the post and use as a guideline. I promise, it's super simple or this Okra Rice recipe maybe more handy.
• You don't have to use fresh sweetcorn and garden peas, frozen ones are cheaper and work just fine.
• Any leftover stir fried cauliflower rice can be frozen by itself, not stuffed in the pepper!!
• The amount of peppers you will need may vary depending on the size of your oven proof dish. I used one that was 28x19x6cm (11x7x2 inches)
• Make sure to buy a SMALL CAULIFLOWER to avoid having any leftover cauliflower rice. You only need roughly 3 ½ - 4 cups for this recipe.
• Any leftover peppers should be refrigerated when cool for up to 2 days. 
• I don't recommend freezing the stuffed peppers.
• To make things quicker, I recommend prepping the cauliflower, bell peppers and chopping up the vegetables ahead of time.
• Clean out as much of the inside of the peppers as you can but be careful not to boar any holes into the peppers while doing so.
• Make sure to use a non stick frying pan, because there are so many different parts to this recipe and a non stick frying pan is advisable.

Nutrition

Calories: 221kcal | Carbohydrates: 28g | Protein: 10g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Sodium: 65mg | Potassium: 668mg | Fiber: 7g | Sugar: 14g | Vitamin A: 4239IU | Vitamin C: 163mg | Calcium: 158mg | Iron: 4mg

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