cauliflower rice

Cauliflower Rice Stuffed Peppers

Last week the weather was not cooperating and we were craving comfort, healthy GFVG food. I sat down and tweaked one of my grandma’s old recipe. Traditionally the stuffing of the peppers is mainly with rice and few other vegetables. I decided to experiment with cauliflower rice, quinoa, beans and zucchini. To make a long story short, the recipe was a huge success and I am sharing my recipe for what I call ‘cauliflower rice stuffed peppers’.


I get a lot of questions about substitutions and so I will try to include as much information as I can relating to substituting ingredients without compromising the integrity of the dish. First, let me say this dish totally works with any coloured peppers, that’s why I used the generic term peppers in the title instead of red peppers. It would be great to have a range of different colours so you can make a rainbow platter. I had an abundance of red peppers from our weekly organic veggie box, which had to be used.

Second tip, for this dish are the beans – you can totally use black beans instead of white beans. You can also leave out the zucchini if you happen to not have it or substitute for eggplant. The type of quinoa you use is entirely up to you.

Lastly, if you are not a cauliflower fan you can, of course, substitute with wholegrain rice or whatever type of rice you have in your pantry.

Baking time

Now let’s talk about cooking time. If you are a fan of al dente veggies then reduce the second baking time to 15 mins, instead of 25 mins. Now let’s dive into this recipe.

Cauliflower Rice Stuffed Peppers

Recipe by AdelinaCourse: DinnerCuisine: MediterraneanDifficulty: Easy


Prep time


Cooking time



Delicious plant based dinner dish that it so versatile.


  • 5 medium sized peppers (any colour) halved

  • 2 tbsps olive oil

  • 1 can white beans (or black beans)

  • ½ head of medium sized cauliflower

  • ½ medium sized zucchini (diced)

  • ¾ cup of cooked quinoa/ rice

  • ½ tbsp avocado oil

  • 2 tbsps paprika

  • 2 tsps cumin

  • 1 tsp of chili powder (optional)

  • ¼  tsp salt and pepper

  • 1 tbsp sesame seed oil

  • ½ cup white or red wine

  • For the tomato sauce:
  • 1 cup can diced tomatoes

  • 2 tbsps stock

  • 2 bay leaves

  • 1 tbsp maple syrup

  • 1 garlic clove (optional)

  • ½ tbsp olive oil

  • 1 tsp oregano

  • 1 tsp salt

  • ½ tsp black pepper

  • Toppings:
  • Avocado

  • Hot sauce

  • Cilantro

  • 2 tsps lime juice


  • Start heating a large skillet pan over medium heat adding olive oil. In a mixer add your washed and roughly chopped cauliflower and mix until the cauliflower looks like rice. Add all your spices to the heated skillet then cauliflower rice  and mix really well. Cover and let it cook for about 5 mins. Transfer  the cauliflower to a big bowl and set aside. 
  • You can now start cooking your quinoa according to the package instructions.
  • While the quinoa cooks, you can start rinsing your white or black beans thoroughly and add them to your cauliflower rice bowl.
  • In the same skillet you used to cook the cauliflower rice add your avocado oil, diced zucchini and tamari sauce. Cook at low heat for about 5 mins. Add the contents of your skillet to the cauliflower rice bowl. Mix everything in the bowl really well.
  • In a large baking pan add your wine. Coat lightly with avocado oil the outside of the halved peppers and start stuffing them generously with the filling. Place them directly in the pan with wine. Place the stuffed peppers in the oven and bake covered for 30 mins at 375F (180C). After 30 mins take the cover off and bake for another 25 mins.
  • While the peppers are baking, in the same skillet you used to cook the cauliflower rice add your sauce ingredients starting with the olive oil. Stir, add a lid and let it simmer for about 30 mins – the longer it simmers the better…
  • Serve the red peppers on a plate with the garlicky tomato sauce and your toppings. 


  • This recipe could easily be made ahead of time. Simply prepare everything up until the point of baking, refrigerate (up to 3 days), and then bake when you need it. This way you get to enjoy freshly cooked red peppers.

I hope my cauliflower rice stuffed peppers recipe will bring you comfort on a rainy day. I am ending with a dessert recommendation, that has become a favourite for many of you – click on the blue link for my GFVG strawberry cheesecake recipe.

You get what you focus on, so focus on what you want.


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