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Nutrition
Stuffed Bell Peppers With Cauliflower Rice:Sugar-free Lunch Recipe for Kids
Boost your kid's energy without with this wholesome, delicious lunch that is sure to please even the pickiest little eaters.
Getting kids to eat a healthy, sugar-free lunch can feel like a battle, but it doesn’t have to be. Try these stuffed bell peppers with cauliflower rice: a colourful, flavourful solution that sneaks in a variety of veggies without compromising on taste. Swapping out regular rice for cauliflower rice keeps this dish light and low-carb, while the addition of black beans, corn, and mild spices offers fibre and plant-based protein. To make it more appealing for little ones, we’ve added sweet bell peppers, shredded carrots, and even a dash of mild salsa.
These peppers are easy to prepare in advance and reheat beautifully.
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4
serves
188.8
K calories
15
minutes
5/10
simplicity
Easy Steps
01Preheat the oven to 375°F (190°C). Slice off the tops of the bell peppers and remove the seeds and membranes. Lightly brush the insides with olive oil and set aside. If you don’t have an oven: Slice off the tops of the bell peppers and remove the seeds and membranes as above. Lightly brush or rub the insides with olive oil. Then, pre-soften the peppers by steaming or blanching them in boiling water for 3–4 minutes. This helps them cook faster and more evenly on the stovetop. Set aside to cool while you prepare the filling.
02In a large bowl, combine cauliflower rice, boiled kidney beans, corn, shredded carrots, salsa, chopped tomatoes (if using), cumin, paprika, salt, and pepper. Stir well to blend all the ingredients.
03Fill each bell pepper generously with the cauliflower-bean mixture. If there's any extra filling, spread it around the base of the peppers in the baking dish.
04Arrange the stuffed peppers upright in a baking dish. Cover loosely with foil and bake for 30 minutes. Remove the foil and bake uncovered for another 5 minutes, or until the peppers are tender and the filling is heated through.
05Let it cool slightly before serving. Top with fresh cilantro and a squeeze of lime juice for an extra burst of flavour.
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- 4 large bell peppers (any colour), tops sliced off and seeds removed
- 2 cups cauliflower rice
- 1 cup kidney beans, soaked overnight and boiled
- 1 cup sweet corn (fresh)
- 1/2 cup finely shredded carrots
- 1/2 cup mild tomato salsa
- 1/4 cup chopped tomatoes (optional)
- 1 tablespoon olive oil
- 1/2 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- Salt and pepper to taste
- Optional: fresh cilantro for garnish
- Optional: a squeeze of lime juice before serving
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Nutritive Value
- Calories: 188.8 kcal
- Protein: 9 g
- Carbohydrates: 27.6 g
- Fibre: 8 g
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