Tempeh Wild Rice Stuffed Peppers- Inspired by Italian Stuffed Peppers, this plant-based version uses tempeh and mushrooms for a hearty, protein-packed alternative to sausage. 20 grams of protein + 11 grams of fiber per serving! (vegan, gluten-free)

Tempeh Wild Rice Stuffed Peppers- Inspired by Italian Stuffed Peppers, this plant-based version uses tempeh and mushrooms for a hearty, protein-packed alternative to sausage. 20 grams of protein + 11 grams of fiber per serving! (vegan, gluten-free)

I’m breaking all the rules with this recipe. Tempeh? In Italian Stuffed Peppers? What the whaaa??

I know it sounds strange but bear with me. The idea popped into my head when I started craving sausage stuffed peppers. I thought…what if I made some sort of Italian sausage with tempeh?

That’s pretty much the whole story. But I promise if you can get past the unconventional mergence of Indonesian and Italian cuisines, the pay off is worth it. The peppers are not only packed with protein (thanks to the tempeh) but they have plenty of Italian flavor going on inside. Let me show you how to make them!

Tempeh Wild Rice Stuffed Peppers- Inspired by Italian Stuffed Peppers, this plant-based version uses tempeh and mushrooms for a hearty, protein-packed alternative to sausage. 20 grams of protein + 11 grams of fiber per serving! (vegan, gluten-free)

Tempeh Wild Rice Stuffed Pepper Ingredients

  • Tempeh- Original tempeh works best but if you have a soy-free variety that you enjoy, feel free to use it here.
  • Marinade– The marinade requires quite a few pantry ingredients but you should have most of them on hand: soy sauce (or tamari for GF), tomato paste, vegan Worcestershire sauce, smoked paprika, nutritional yeast, pure maple syrup and Italian seasoning.
  • Onion– Yellow, white or red onion all work here.
  • Mushrooms- Cremini are my go-to for a meaty texture.
  • Garlic- Because fresh garlic makes everything better.
  • Kale– I love sneaking greens in wherever I can but you can leave them out if you prefer. Baby spinach would also make a good alternative if you’re not into kale.
  • Diced Tomatoes– Could also used crushed tomatoes if you can’t find diced.
  • Wild Rice– I’ve made these with farro with great results so feel free to use any kind of grain you prefer. Using precooked rice (microwaveable) helps save time.
  • Parmesan– Violife is my go-to dairy-free parmesan. If you want to have a melty cheese on top, I would suggest adding vegan mozzarella along with the parmesan.
  • Bell Peppers– Make sure your peppers are big enough to fit the filling inside. Any color works but I prefer red or orange for their subtle sweetness.

Tempeh Wild Rice Stuffed Peppers- Inspired by Italian Stuffed Peppers, this plant-based version uses tempeh and mushrooms for a hearty, protein-packed alternative to sausage. 20 grams of protein + 11 grams of fiber per serving! (vegan, gluten-free)

How to Make Tempeh Wild Rice Stuffed Peppers

  1. Finely chop the tempeh then sauté in olive oil until golden brown.
  2. Meanwhile, combine ingredients for the marinade in a large bowl. Whisk to combine.
  3. Add the tempeh to the bowl and allow to marinate while you prepare the rest of the filling.
  4. Sauté the onion, mushrooms, garlic and kale.
  5. Add the diced tomatoes, cooked wild rice, marinated tempeh and dairy-free parmesan. Add salt, to taste.
  6. Spoon filling into bell peppers. Bake for 20 minutes.
  7. Serve warm with parmesan on top and enjoy!

Tempeh Wild Rice Stuffed Peppers- Inspired by Italian Stuffed Peppers, this plant-based version uses tempeh and mushrooms for a hearty, protein-packed alternative to sausage. 20 grams of protein + 11 grams of fiber per serving! (vegan, gluten-free)

Tempeh Wild Rice Stuffed Peppers- Inspired by Italian Stuffed Peppers, this plant-based version uses tempeh and mushrooms for a hearty, protein-packed alternative to sausage. 20 grams of protein + 11 grams of fiber per serving! (vegan, gluten-free)

Tempeh Wild Rice Stuffed Peppers- Inspired by Italian Stuffed Peppers, this plant-based version uses tempeh and mushrooms for a hearty, protein-packed alternative to sausage. 20 grams of protein + 11 grams of fiber per serving! (vegan, gluten-free)

Tempeh Wild Rice Stuffed Peppers- Inspired by Italian Stuffed Peppers, this plant-based version uses tempeh and mushrooms for a hearty, protein-packed alternative to sausage. 20 grams of protein + 11 grams of fiber per serving! (vegan, gluten-free)

Tempeh Wild Rice Stuffed Peppers- Inspired by Italian Stuffed Peppers, this plant-based version uses tempeh and mushrooms for a hearty, protein-packed alternative to sausage. 20 grams of protein + 11 grams of fiber per serving! (vegan, gluten-free)

 

Tempeh Wild Rice Stuffed Peppers- Inspired by Italian Stuffed Peppers, this plant-based version uses tempeh and mushrooms for a hearty, protein-packed alternative to sausage. 20 grams of protein + 11 grams of fiber per serving! (vegan, gluten-free)

 

Tempeh Wild Rice Stuffed Peppers

Inspired by Italian Stuffed Peppers, this plant-based version uses tempeh and mushrooms for a hearty, protein-packed alternative to sausage. 20 grams of protein + 11 grams of fiber per serving!

Servings: 4

  • 2 tablespoons extra virgin olive oil , divided
  • 8 ounces tempeh, crumbled
  • 3 tablespoons tamari
  • 1 tablespoon tomato paste
  • 1 teaspoon vegan Worcestershire
  • 1 teaspoon smoked paprika
  • 2 teaspoons Italian seasoning
  • 1 tablespoon pure maple syrup
  • 1 tablespoon nutritional yeast
  • 1 small onion, finely chopped
  • 8 ounces cremini mushrooms, stems removed and finely chopped
  • 3 garlic cloves, minced
  • 2 cups lacinato kale, finely chopped (can also use spinach if desired)
  • 15 ounces diced tomatoes , with their juices
  • ½ cup cooked wild rice, or desired grain
  • 4 large bell peppers, cored and halved
  • ¼ cup shredded dairy-free parmesan, plus a few tablespoons more for serving
  • salt , to taste

  • Note: The recipe assumes that the rice is already cooked. Wild rice takes almost an hour to cook so I advise doing this step in advance to save time, or using microwavable rice.

  • In a large pot, warm 1 tablespoon extra virgin olive oil over medium heat. Add the crumbled tempeh and cook until light golden brown on the edges, about 5-7 minutes.

  • Meanwhile, in a large bowl, combine 3 tablespoons tamari, 1 tablespoon tomato paste, 1 teaspoon vegan Worcestershire sauce, 1 teaspoon smoked paprika, 2 teaspoons Italian seasoning, 1 tablespoon pure maple syrup and 1 tablespoon nutritional yeast. Whisk until smooth.

  • Transfer tempeh from pot to the bowl and stir until evenly coated. Allow to marinate while you prepare the rest of the filling.

  • In the same large pot, warm the remaining tablespoon of oil. Add the onion and sauté until translucent, for about 3-5 minutes. Then add the mushrooms and garlic and continue to cook until the mushrooms release their liquid. Lastly, add the kale, cover and cook for 3-5 minutes more, until kale has wilted.

  • To the pot, add the diced tomatoes, cooked rice, shredded parmesan and marinated tempeh. Stir to combine. Add salt, to taste. Remove from heat and set aside.

  • Preheat the oven to 350°F and line a baking sheet with parchment paper. Arrange the bell pepper halves on the baking sheet. Spoon the filling into each bell pepper halve. Bake in the oven for about 20-25 minutes.

  • Serve warm garnished with shredded parmesan, and enjoy!

Nutrition Facts are an estimate and may vary depending on specific ingredients you choose. 

Calories: 312kcal, Carbohydrates: 38g, Protein: 20g, Fat: 12g, Saturated Fat: 2g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 7g, Sodium: 838mg, Potassium: 1199mg, Fiber: 11g, Sugar: 14g, Vitamin A: 5226IU, Vitamin C: 176mg, Calcium: 180mg, Iron: 4mg

Did you try this recipe? Please let me know how it turned out by leaving a comment below or sharing a picture on Instagram with the hashtag #makingthymeforhealth. I love hearing your feedback!