Tomato tofu rice stuffed peppers
Bell pepper halves filled with cooked long-grain rice, crumbled tofu and an oregano-tomato sauce, then baked until tender.
Saved recipes stay in this browser. View saved recipes →
These pepper halves hold a tomato-coated filling of cooked white rice and crumbled tofu. Oregano and smoked paprika season the filling, while a short bake softens the shells before they are stuffed. Each main-meal portion includes two halves and its share of the filling and juices in the roasting dish.
Cook the rice before assembling the peppers
Weigh the rice dry, then cook it separately until tender. The filling needs cooked grains that can be folded through the tofu and tomatoes. Keep the saucepan covered during its short rest, then fluff the rice before mixing so compact clumps do not remain in the stuffed peppers.
Use the rice cooking time for the other components. The empty pepper halves go into the oven while the onion and tofu cook in a skillet. Add the tomatoes near the end of that stage and let their liquid reduce while the rice finishes. The peppers can wait in their roasting dish for the few minutes needed to bring everything together.
Choose peppers of similar size, with broad cavities. Remove the stems, seeds and pale inner membranes before checking their weight. Halving them lengthwise makes it easier to divide the filling and check that the thickest parts have softened. Small peppers can be used, but the same filling may extend beyond their cavities.
Make a filling that holds a loose mound
Drain the tofu’s packing water and weigh it before pressing. Blot the surface and crumble it into small pieces that can mix with the rice. Heavy pressing is unnecessary here because the skillet stage gives the tofu time to release moisture before the tomatoes are added.
Keep the tomato juice in the recipe. It moistens the tofu and carries the oregano and paprika through the filling. Simmer until a spoon drawn across the skillet leaves a short gap before the mixture settles back; a pool of thin liquid would make the peppers harder to portion. Fold in the rice gently once the tomato mixture is ready.
Spoon small mounds into the softened shells without packing them tightly. Bake any extra filling around the peppers and include it when dividing the meal. The measured water goes around the peppers, and the covered stage keeps the filling moist. Uncover near the end and check the center with a thermometer: FoodSafety.gov lists 74°C / 165°F for meatless casseroles.
Store complete portions in shallow containers
For planned meals, divide the cooked batch into four portions before refrigerating. Two pepper halves and an equal share of loose filling make the serving definition consistent even when the peppers have slightly different capacities.
Health Canada’s leftover guidance recommends prompt refrigeration in shallow containers and reheating to 74°C / 165°F. Loosely cover the containers while cooling, then close them once cold. Keep the peppers refrigerated and use within three days. When reheating, check the middle of the stuffing as well as the exposed edges; the center can remain cooler than the surface.
Tomato tofu rice stuffed peppers
Bell pepper halves filled with cooked long-grain rice, crumbled tofu and an oregano-tomato sauce, then baked until tender.
- Prep
- 25 min
- Cook
- 65 min
- Total
- 90 min
- Makes
- 4 servings
One serving: two stuffed pepper halves with one quarter of all the filling and pan juices
Equipment
Oven, Metal roasting dish for eight pepper halves, Foil or lid, Saucepan with snug lid, Large skillet, Sieve, Food thermometer
Ingredients
Instructions
Storage & reheating
Refrigerate in shallow containers within 2 hours; cover loosely while cooling, then close once cold. Keep at 4°C / 40°F or below for up to 3 days. Reheat only the needed portion to 74°C / 165°F in the center, checked with a thermometer. Carry chilled portions with frozen cold packs; refrigerate on arrival.
Substitutions
- Use any bell-pepper color at a similar trimmed weight; flavor and softening time vary.
Cooking notes
- For a larger batch, use extra roasting dishes so the pepper halves stay in one layer.
Contains: soy. Check the labels of your ingredients.
Estimated nutrition per serving
- Calories
- 401 kcal
- Protein
- 17.1 g
- Carbohydrates
- 55.6 g
- Fat
- 13.3 g
- Saturated fat
- 1.8 g
- Fiber
- 7.9 g
- Sugars
- 15.3 g
- Sodium
- 491 mg
For one original serving, excluding optional ingredients and suggested sides. How we estimate nutrition.
Ingredient nutrition sources
Estimates use the required ingredient weights above and these food references. Brands, water content, and label rounding can change the result.
- large bell peppers, halved lengthwise and deseeded: USDA SR Legacy April 2018 CSV: Peppers, sweet, red, raw. Nutrient values from food_nutrient.csv joined through nutrient.csv; kcal energy, grams nutrient masses, and mg sodium per 100 g edible portion. Accessed 2026-10-28.
- plain firm or extra-firm tofu, drained and crumbled: Nasoya Organic Extra Firm Tofu, retailer Nutrition Facts per 85 g: 90 kcal, 9 g protein, 3 g carbohydrate, 4.5 g fat, 0.5 g saturated fat, 1 g fibre, 1 g sugars, 5 mg sodium. This is a firm-to-extra-firm branded reference, weighed after draining packing water and before pressing; products vary in water content. Accessed 2026-10-28.
- regular long-grain white rice, dry (not instant): USDA SR Legacy: Rice, white, long-grain, regular, raw, unenriched. All eight tracked fields were read directly from official food_nutrient.csv per 100 g edible food; sodium mg, other nutrients g except energy kcal. Generic food estimates vary by variety and preparation. Accessed 2026-10-28.
- onion, peeled and finely diced: USDA SR Legacy: Onions, raw. All eight tracked fields were read directly from official food_nutrient.csv per 100 g edible food; sodium mg, other nutrients g except energy kcal. Generic food estimates vary by variety and preparation. Accessed 2026-10-28.
- garlic, peeled and minced: USDA SR Legacy: Garlic, raw. All eight tracked fields were read directly from official food_nutrient.csv per 100 g edible food; sodium mg, other nutrients g except energy kcal. Generic food estimates vary by variety and preparation. Accessed 2026-10-28.
- canned diced tomatoes with their juice: Kroger plain diced tomatoes including tomato juice per 121 g half-cup: 25 kcal, 1 g protein, 5 g carbohydrate, 0 g fat, 0 g saturated fat, 1 g fibre, 4 g sugars, 210 mg sodium. Ingredients include tomatoes, tomato juice, salt, citric acid and calcium chloride. Recipe weights include the juices. Accessed 2026-10-28.
- plain tomato paste: USDA SR Legacy: Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program). All eight tracked fields were read directly from official food_nutrient.csv per 100 g edible food; sodium mg, other nutrients g except energy kcal. Generic food estimates vary by variety and preparation. Accessed 2026-10-28.
- olive oil, divided: Flora Organic Extra Virgin Olive Oil retailer reference explicitly states 14 g of oil per serving. Panel: 120 kcal, 14 g fat, 2 g saturated fat; protein, carbohydrate, fibre, sugars and sodium explicitly 0. Values normalized to 100 g; label rounding retained. Accessed 2026-10-28.
- dried oregano leaves: USDA SR Legacy: Spices, oregano, dried. All eight tracked fields were read directly from official food_nutrient.csv per 100 g edible food; sodium mg, other nutrients g except energy kcal. Generic food estimates vary by variety and preparation. Accessed 2026-10-28.
- smoked paprika: Spice Islands Smoked Paprika retailer Nutrition Facts reference per 2.3 g teaspoon; all eight tracked values observed. Plain smoked paprika, not a seasoning containing oil or salt. Values normalized to 100 g; sodium in mg, other nutrients in g except kcal energy. Retailer figures and label rounding are estimates. Accessed 2026-10-28.
- ground black pepper: USDA SR Legacy: Spices, pepper, black. All eight tracked fields were read directly from official food_nutrient.csv per 100 g edible food; sodium mg, other nutrients g except energy kcal. Generic food estimates vary by variety and preparation. Accessed 2026-10-28.
- fine salt, divided: Hain Sea Salt retailer panel per 1.5 g quarter-teaspoon: 590 mg sodium; calories, protein, carbohydrate, fat, saturated fat, fibre and sugars explicitly 0. Measure fine salt by mass; teaspoon weight varies with crystal size. Accessed 2026-10-28.
- water, divided: Aquafina purified water retailer panel explicitly lists all eight tracked nutrients as 0 per 500 mL. Zero quantities remain 0 independently of volume-to-mass scaling. This purified-water reference is not a measurement of every municipal supply. Water cost is excluded as a utility; no bottled-water price is used. Accessed 2026-10-28.
Ingredient cost breakdown
Estimated cost of the amount used; optional extras are separate.
| Ingredient | USD | CAD |
|---|---|---|
| large bell peppers, halved lengthwise and deseeded | $5.78 | $4.90 |
| plain firm or extra-firm tofu, drained and crumbled | $2.94 | $4.56 |
| regular long-grain white rice, dry (not instant) | $0.28 | $0.37 |
| onion, peeled and finely diced | $0.28 | $0.24 |
| garlic, peeled and minced | $0.22 | $0.11 |
| canned diced tomatoes with their juice | $0.93 | $0.99 |
| plain tomato paste | $0.17 | $0.25 |
| olive oil, divided | $0.35 | $0.33 |
| dried oregano leaves | $0.04 | $0.07 |
| smoked paprika | $0.09 | $0.12 |
| ground black pepper | $0.02 | $0.01 |
| fine salt, divided | $0.00 | $0.00 |
| water, divided | $0.00 | $0.00 |
| Recipe total | $11.11 | $11.96 |
| Per serving | $2.78 | $2.99 |
Price reference: 2026-10-27. Price reference: 2026-10-27. Regional prices vary. Pantry ingredients included; taxes, delivery, and utilities excluded.
Price sources & package sizes
United States · USD
- large bell peppers, halved lengthwise and deseeded: Walmart US, US online listing; store not independently selected; $0.86 / 119g. Price source (observed 2026-10-27). Observed USD$0.86 per pepper, with no retailer mass. Assumed one retail pepper supplies the USDA medium-pepper edible portion of 119 g; this is a typical-size costing estimate. Inferred purchased mass = 119/0.80 g using USDA 80% raw trimmed yield; neither inferred mass nor size is retailer-measured.
- plain firm or extra-firm tofu, drained and crumbled: Walmart US, Sacramento Gerber Rd Supercenter, California page context; $2.92 / 396.89332375g. Price source (observed 2026-10-28).
- regular long-grain white rice, dry (not instant): Walmart US, Sacramento Gerber Rd Supercenter, California page context; $1.67 / 907g. Price source (observed 2026-10-28).
- onion, peeled and finely diced: Walmart US, Phoenix E Thomas Rd Supercenter, Arizona page context; $2.76 / 1197.4838568g. Price source (observed 2026-10-28). Edible package mass uses USDA Food Buying Guide yield: 1 lb purchased mature whole onions yields 0.88 lb raw ready-to-cook onion; actual trimming loss varies.
- garlic, peeled and minced: Walmart US, Sacramento Gerber Rd Supercenter, California page context; $3.07 / 170.09713875g. Price source (observed 2026-10-28).
- canned diced tomatoes with their juice: Walmart US, Atlanta, Georgia; 30301 page context; $0.96 / 411.06808531g. Price source (observed 2026-10-28).
- plain tomato paste: Walmart US, United States online listing; retailer default context, checkout not verified; $0.92 / 170.09713875g. Price source (observed 2026-10-28). Avoirdupois ounces converted using 28.349523125 g per ounce. Retailer direct product ingredient reference lists tomato pulp and citric acid; no animal ingredients. Category snapshot gives USD 0.92; an older direct product snapshot gives USD 0.86. The more recent category reference is retained without claiming a live checkout quote.
- olive oil, divided: Walmart US, US online listing; store not stated in captured result; $5.94 / 469.23333572g. Price source (observed 2026-10-28). Package mass is estimated from the olive-oil label reference of 14 g per 15 mL (0.933333 g/mL); retailer package quantity is volume, not measured mass. US fluid ounces converted at 29.5735295625 mL per fl oz.
- dried oregano leaves: Walmart US, United States online listing; retailer default context, checkout not verified; $1.08 / 24.664085118750002g. Price source (observed 2026-10-28). Avoirdupois ounces converted using 28.349523125 g per oz. Single dried herb pricing reference.
- smoked paprika: Walmart US, Atlanta Gresham Rd S E Supercenter, Georgia page context; $2.14 / 56.69904625g. Price source (observed 2026-10-28). Avoirdupois ounces converted using 28.349523125 g per ounce. Smoked dried paprika powder, not a meat-flavoured seasoning blend.
- ground black pepper: Walmart US, US online listing; store not independently selected; $3.58 / 85.04856937g. Price source (observed 2026-10-28). Net avoirdupois ounces converted at exactly 28.349523125 g per ounce.
- fine salt, divided: Walmart US, Sacramento Gerber Rd Supercenter, California page context; $0.94 / 737g. Price source (observed 2026-10-28).
Canada · CAD
- large bell peppers, halved lengthwise and deseeded: Walmart Canada, Mississauga Heartland, Ontario L5V 2N6 (retailer default listing); $0.49 / 80g. Price source (observed 2026-10-27). Observed rounded rate CAD$0.49/100 g purchased. USDA 80% raw trimmed bell-pepper yield used as a proxy. Reference quantity is 100 g, not a whole pepper.
- plain firm or extra-firm tofu, drained and crumbled: PriceSmart Foods, Richmond - Ackroyd pickup context displayed on the Canadian retailer page; $3.99 / 350g. Price source (observed 2026-10-28). Cost proxy only. Preserve the separately identified Nasoya nutrition reference and its warning that water content varies; ingredient weight remains drained, before pressing. Single displayed payable price; no was price, sale-information section, promotion label or expiry shown in captured primary product listing. The retrieved retailer snapshot was crawled six days before access; this is a dated estimate, not a checkout quote.
- regular long-grain white rice, dry (not instant): Walmart Canada, Mississauga Heartland, Ontario; L5V 2N6 page context; $4.98 / 2000g. Price source (observed 2026-10-28).
- onion, peeled and finely diced: Walmart Canada, Canada online listing; store not stated in captured result; $2.44 / 1197.4838568g. Price source (observed 2026-10-28). Edible package mass uses USDA Food Buying Guide yield: 1 lb purchased mature whole onions yields 0.88 lb raw ready-to-cook onion; actual trimming loss varies.
- garlic, peeled and minced: Walmart Canada, Mississauga Heartland, Ontario; L5V 2N6 page context; $3.97 / 453.59237g. Price source (observed 2026-10-28).
- canned diced tomatoes with their juice: Walmart Canada, Mississauga Heartland, Ontario; L5V 2N6 page context; $1.97 / 796g. Price source (observed 2026-10-28). Package mass is estimated at 1 g/mL for this liquid food, with all juices included; the retailer label supplies volume, not measured grams.
- plain tomato paste: Metro Canada, Canada online listing; retailer default context, checkout not verified; $1.29 / 166.4g. Price source (observed 2026-10-28). Plain no-salt-added tomato paste. Retailer ingredients tomatoes, citric acid; no animal ingredients. Retail package is labelled by volume. Edible grams are estimated as 156 mL *16 g / 15 mL = 166.4 g. USDA FDC 170459 portion row 86698 gives1 tbsp=16 g; 15 mL is an explicit metric-tablespoon assumption, not a measured product-specific density.
- olive oil, divided: Walmart Canada, Mississauga Heartland, Ontario; L5V 2N6 page context; $10.97 / 933.33333333g. Price source (observed 2026-10-28). Package mass is estimated from the olive-oil label reference of 14 g per 15 mL (0.933333 g/mL); retailer package quantity is volume, not measured mass.
- dried oregano leaves: Walmart Canada, Mississauga Heartland, Ontario; L5V 2N6 page context; $2.27 / 32g. Price source (observed 2026-10-28). Package size explicitly appears in indexed primary retailer specifications and image alternative text; direct page also lists CAD 7.09/100 g. Ingredient is dried oregano leaves.
- smoked paprika: Walmart Canada, Mississauga Heartland, Ontario; L5V 2N6 page context; $6.27 / 116g. Price source (observed 2026-10-28). Retailer ingredients: smoked paprika, silicon dioxide, ethoxyquin. This is smoked dried pepper seasoning; no animal ingredient listed.
- ground black pepper: Walmart Canada, Canada online listing; store not independently selected; $2.27 / 85g. Price source (observed 2026-10-28).
- fine salt, divided: Walmart Canada, Mississauga Heartland, Ontario; L5V 2N6 page context; $1.63 / 1000g. Price source (observed 2026-10-28).
Keep cooking
All recipes →
Sliceable egg-free baked oats with diced apples, chia, and cinnamon.
Small vegan banana pancakes made from blended rolled oats, a little chickpea flour, and unsweetened soy milk.
Soft banana-oat cookies with peanut butter and cinnamon.