Vegetarian Stuffed Peppers with Tofu and Feta
These vegetarian stuffed peppers skip the mince entirely and still deliver plenty of savoury, satisfying flavour. Golden-fried smoked tofu brings a rich, hearty taste, while creamy feta melts over the top and keeps everything wonderfully juicy. They're low in carbs and quick to put together: fill, bake, done. A lovely light main for four that you can also prep ahead.
Ingredients
- 4 red or yellow peppers
- 1 green pepper
- 200 g smoked tofu
- 200 g feta
- 1 small onion
- 1 garlic clove
- 2 tomatoes
- 2 tbsp olive oil
- 1 handful parsley
- salt, pepper, herb salt, to taste
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 4 Servings |
|---|---|---|
| Calories | 290 kcal | 1,160 kcal |
| Carbohydrates | 10 g | 40 g |
| Protein | 18 g | 72 g |
| Fat | 21 g | 84 g |
| Fibre | 4 g | 16 g |
| of which sugar | 7 g | 28 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Preheat the oven to 180C (fan 160C). Wash the red or yellow peppers, halve them and remove the seeds and inner membranes. Season the insides with a little herb salt and place them in a baking dish.
- Finely dice the onion and garlic and fry gently in the olive oil until softened and translucent. Crumble or finely dice the smoked tofu, add it to the pan and fry until golden brown. Season with salt, pepper and herbs to taste.
- Fill the pepper halves with the tofu mixture and cover generously with crumbled feta.
- Mix any leftover tofu mixture with the diced green pepper, diced tomatoes and a little feta, then spread into a second baking dish to bake alongside as a side.
- Bake everything at 180C (fan 160C) for about 20 to 30 minutes, until the peppers are just tender and the cheese is golden on top. Scatter with fresh parsley before serving.
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Nutrition facts per serving (estimate)
| Calories | 290 kcal |
|---|---|
| Carbohydrates | 10 g |
| Protein | 18 g |
| Fat | 21 g |
| Fibre | 4 g |
| of which sugar | 7 g |
Frequently asked questions
Which tofu works best?
Smoked tofu brings the boldest flavour. If you use plain tofu, season it well and fry it until crispy first.
Can I use cottage cheese instead of feta?
Yes. Cottage cheese makes the filling creamier and milder, and adds extra protein too.
Is this recipe low carb and high in protein?
Yes. The tofu and cheese provide around 18 g of protein per serving (estimate), and peppers are naturally low in carbs.
Can I make it with cheese only, without tofu?
Yes. Simply use more feta or cottage cheese and season the filling generously with onions, garlic and herbs.
Can I make these stuffed peppers vegan?
Yes, just swap the feta for a plant-based feta. The rest of the filling is already plant-based.
Can I prepare this dish ahead?
Yes. Fill the peppers in advance and keep them covered in the fridge, then bake them just before serving.
What goes well on the side?
A green salad always works. For a heartier meal serve rice, or choose cauliflower rice to keep it low carb.
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