• 8oz. Package of tempeh
  • 1/2 TB olive oil
  • 1 TB Worcestershire sauce
  • 1/2 tsp oregano
  • 1 TB dried basil
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 4 Garlic gloves, minced
  • 4 Bell peppers
  • 1 Small yellow onion, chopped
  • 1 Large tomato, diced
  • 1 can canned tomato sauce, crushed (such as Hunt’s No Salt Added)
  • 1 cup cauliflower, grated on a box grater to a rice-like consistency.
  • 8 slices low fat provolone cheese (such as Sargento low fat provolone)


Preheat oven to 350 ̊
Cut your tomato into small chunks, chop onions, and mince fresh garlic. Set aside.
Take your fresh cauliflower and use a box grater to create a rice-like texture for part of your pepper’s stuffing and set aside.
Spread 3/4 cup tomato sauce in the bottom of a baking dish.
Core the bell peppers and slice in half and remove seeds. Place them open side up in the baking dish. Cut your tempeh into bite sized pieces or smaller (or crumble it) to create the tempeh crumbles.
Put olive oil in a large pan over medium heat. Sauté the tempeh for 2-3 minutes or until brown and add in the Worcestershire sauce. Stir and combine.
Add chopped onions and minced garlic to the pan.
Remove from burner after the veggies and tempeh are both brown.
Add diced tomatoes and the remaining tomato sauce & add salt, pepper, dried oregano and basil. Simmer for about 10 minutes. Toss grated cauliflower into tempeh mixture and stir well.
Stuff each pepper with completed tempeh mixture.
Bake covered for 60 minutes. Uncover after 50 minutes and add 1 slice low fat provolone cheese to each bell pepper half during the last 10 minutes of cooking.

Makes 8 servings
Serving Size: 1⁄2 bell pepper stuffed with tempeh mixture and topped with provolone cheese


Calories 162
Fat 5.9g
Saturated Fat 2.4g
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.6g
Cholesterol 10mg
Sodium 217mg
Potassium 169mg
Carbohydrate 16g
Fiber 5.8g
Sugar 5.6g
Protein 13g

Modified from