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Stuffed Peppers Without Rice Recipe

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A no-salt, nutritarian, vegan dinner that’s easy to make on a busy night

I made this stuffed peppers without rice recipe last night for dinner. It uses my confetti salad recipe with some added spices for the filling. At this time of year, when fresh tomatoes and peppers are abundant in the garden, it’s the perfect dinner for a busy weekend (or week) night.

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How to Make Stuffed Peppers Without Rice

The secret to this recipe is to have the no-salt canned and frozen ingredients on hand so you can pull the recipe together quickly. We buy Walmart’s “Great Value” no salt beans and diced tomatoes; the corn is frozen Kroger corn, which does not list added salt in the ingredients.

Spices liven up the dish and fool the palate into thinking there’s salt. Use diced, dried onion or onion powder liberally in the filling. Add as much chili powder and garlic powder as you like.

If there’s filling leftover, refrigerate it. I like to add it to salads during the week.

Ways to Add Even More Taste (and Nutrition) to the Stuffed Peppers without Rice Recipe

If you’d like to kick the flavor up a notch, try adding no-salt salsa to the recipe. (Or if you don’t mind salt, any salsa will do). We also made homemade salsa from our garden tomatoes and peppers, and I had some leftover from canning, so I added about half a cup to the filling mix.

The Nutritarian Diet and No Salt Recipes

The nutritarian diet is a diet created by Dr. Joel Fuhrman and shared in his book Eat To Live. It is plant-based and includes no added salt. The goal is to eat as many plant-based foods as you can, without limitation. This recipe follows the main precepts of the diet. It is so tasty, you won’t miss the salt or the rice!

cut the tops off the peppers to make natural covers for the stuffed peppers without rice as they bake
confetti salad is the filling for stuffed peppers without rice
stuffed peppers without rice in a baking dish

Stuffed Peppers Without Rice

This recipe for stuffed peppers without rice is low salt and made in accordance with Eat To Live (nutritarian diet) principles. It's yummy, filling, and easy to pull together. Just precook the peppers, mix the filling, stuff, bake and done – dinner is ready!
Print Recipe
Prep Time 20 minutes
Cook Time 40 minutes
Servings: 4 people
Cuisine: American
Ingredients Equipment Method Notes

Ingredients
  

  • 8 large peppers
  • 1 can no salt diced tomatoes
  • 1 bag frozen no salt added corn
  • 1 can no salt black beans drain and rinse
  • 1/2 cup no salt tomato sauce
  • 2 tablespoons dried minced onion
  • 2 teaspoon chili powder
  • 2 teaspoon garlic powder

Equipment

  • 1 baking dish or two loaf pans
  • 1 mixing bowl and spoon
  • 1 large pot

Method
 

  1. Rinse the peppers. Cut the tops off leaving about 1/4 inch of rim around the top of the pepper. Gently cut around the stem to leave a small hole. Discard seeds from inside the pepper. Rinse the seeded peppers in cold water.
  2. Place the peppers and tops inside a large pot of water such that the water covers the peppers. Bring to a boil. Boil for approximately 15-20 minutes or until the peppers are soft but not falling apart.
  3. Pour the tomato sauce into the bottom of the baking dish or loaf pans. Set aside.
  4. While the peppers boil, assemble the filling. Place the diced tomatoes, including their liquid, into a bowl. Add the drained and rinsed black beans.
  5. Cook the corn in the microwave according to the package directions. Add to the black beans and tomatoes. Add the minced onion, chili powder, garlic powder. Toss. Taste and add more seasonings as desired.
  6. Remove the cooked peppers from the water when soft but not falling apart. Place them with the hole upright into the pan coated with tomato sauce. Set aside tops.
  7. Fill peppers with the bean, corn and tomato filling. Mount it over the top. Place the pepper tops onto the top (like little hats).
  8. Bake for 30-45 minutes in a preheated 350 degree oven. Let cool slightly before serving. Refrigerate any extra filling and add to salads.

Notes

If you are on a no salt or low salt diet, finding tasty recipes can be challenging. The nutritarian diet, also called “Eat to Live”, invented by Dr. Joel Fuhrman, calls for all plant-based ingredients and no salt. I invented this stuffed pepper recipe to use up our garden peppers and diced tomatoes and to ensure we had a tasty, no salt, plant-based recipe. The result surpassed my expectations and is now a family favorite on dinner rotation during the summer when garden tomatoes and peppers are abundant. Even if you don’t grow your own tomatoes and peppers, the no salt beans, tomatoes and frozen corn are easy to find at the grocery store.