Low FODMAP Speedy Deconstructed Stuffed Peppers

Ingredients

MAKE GLUTEN FREE

Servings:

DECONSTRUCTED STUFFED PEPPERS

208   long grain white rice or basmati rice (uncooked amount)
241   green bell pepper (deseeded & diced)
240   carrot (peeled & diced)
450   lean ground beef
2   garlic infused oil*
1   paprika*
1   dried oregano*
0.5   ground cumin*
0.5   white sugar
250   low FODMAP chicken stock*
400   plain roma/plum tomatoes with juice canned*
2   tomato paste
1   salt & pepper
85   colby or cheddar cheese or vegan cheese (optional) (grated)*
3   green onions/scallions (green leaves only, finely chopped)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Low FODMAP Speedy Deconstructed Stuffed Peppers

Last updated Apr 8th, 2024

PREP IN 5 MIN
COOKS IN 25 MIN
SERVES 4

BY Alana Scott
DIETITIAN REVIEWED BY Anna Sloan (RD)
FEATURED IN Dinner, Lunch

If you love stuffed peppers but hate how long they take to prep, then this recipe is for you. This low FODMAP super speedy deconstructed stuffed pepper meal is big on flavour but is ready in 30 minutes.

It has yummy pan-fried peppers (aka capsicums), tasty ground beef and tender rice topped with gorgeous melty cheese.

Dairy free option: You can omit the cheese, top with a soy or coconut-based cheese, or switch out the cheese for sweet chilli mayo (1.5 tbsp mayonnaise mixed with 1/2 tsp sweet chilli sauce per serving).

  • Gluten Free
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free

Ingredients

MAKE GLUTEN FREE

Servings:

DECONSTRUCTED STUFFED PEPPERS

208   long grain white rice or basmati rice (uncooked amount)
241   green bell pepper (deseeded & diced)
240   carrot (peeled & diced)
450   lean ground beef
2   garlic infused oil*
1   paprika*
1   dried oregano*
0.5   ground cumin*
0.5   white sugar
250   low FODMAP chicken stock*
400   plain roma/plum tomatoes with juice canned*
2   tomato paste
1   salt & pepper
85   colby or cheddar cheese or vegan cheese (optional) (grated)*
3   green onions/scallions (green leaves only, finely chopped)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
SHOW NUTRITION

Nutrition per serve

    | |
Calories 592
Fat 22.9g
Saturates 8.8g
Protein 35.7g
Carbs 61.4g
Sugars 10.9g
Fibre 6.2g
Salt 0.7g
Iron 7.6mg
Calcium 251.7mg
Calories 591
Fat 22.9g
Saturates 5.7g
Protein 36g
Carbs 61.1g
Sugars 11g
Fibre 6.2g
Salt 0.8g
Iron 7.5mg
Calcium 256mg
Calories 592
Fat 22.9g
Saturates 8.8g
Protein 35.7g
Carbs 61.4g
Sugars 10.9g
Fibre 6.2g
Salt 0.7g
Iron 7.6mg
Calcium 251.7mg
    | | |
  1. Place the rice on to cook according to the packet instructions. We used the absorption method.
  2. Prep the green capsicum/bell pepper and carrot.
  3. Heat a large ovenproof frypan over medium-high heat. Add half of the garlic infused oil and fry the beef until it’s just cooked. Then add the remaining garlic infused oil, capsicum/bell pepper and carrot. Fry for another 3-4 minutes until the beef is golden and the carrots have started to soften. Add the paprika, oregano, cumin and sugar, stir and then fry for one minute until fragrant. Turn down the heat to medium-low and add the stock, canned tomatoes, tomato paste and a few good grinds of salt and pepper. Stir well and allow to simmer for about 10 minutes or until the liquid has almost reduced.
  4. Once the rice has cooked, add it to the beef mixture and stir through. Remove from the heat and top with grated cheese. Place in the oven and grill/broil under high heat for 1-2 minutes to melt the cheese.
  5. Serve the low FODMAP speed deconstructed stuffed peppers in bowls with a sprinkle of finely chopped spring onion/scallions.

Buying Tips

Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.

You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.

Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.

Check the vegan cheese does not include onion, garlic, inulin or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses made from dairy are all low FODMAP.

Choose plain canned tomatoes with no added herbs or spices. Check there is no added onion or garlic.

Choose a stock that does not include onion or garlic. Massel have a range of low FODMAP, gluten free and vegan stock powders that are certified as low FODMAP. This product can be brought online around the world and is available from some supermarkets. Also check your Monash University FODMAP Diet App or FODMAP Friendly App for additional options. Or use our homemade chicken stock or vegetable stock.

Gluten Free Tips

Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.

Dairy Free Tips

There are no dairy free tips for this recipe.

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Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Anna Sloan (RD)

Anna Sloan is a FODMAP trained Registered Dietitian in New Zealand. She works as a Registered Dietitian and nutrition consultant at Nutrition Connection. Her many years of experience allows her to provide specialised advice for coeliac disease, irritable ... Read More

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