Healthy Goulash Stuffed Peppers


Sorry it’s been a few days.  I have been fighting a cold.  I hate being sick.

A few years ago, as I was flipping through a Taste of Home magazine, I came across a recipe for Hungarian Goulash.  Typical Goulash is a soup of meat and vegetables like peppers, carrots, onions, tomatoes and potatoes, seasoned with paprika and other spices, originating from the country, Hungary.  Here in the United States, what one person calls Goulash another person might call American Chop Suey or American Goulash.  This dish is usually a ground beef hash with tomatoes and macaroni.  I have made it a few times the way the recipe is written and it’s good but over the years, I have started to play with ingredients and ways to prepare it and have come up with this.  Combining aspects of both Hungarian and American and stuffing it in peppers.

My kids love it!

It’s warm and comforting and any leftover mixture is promptly eaten the next day.

First, you start off with the peppers.  You can use any variation of colors and can even cut the peppers in half rather than having them stand up.  I have done both.  This is the way I did them this time.


Next, I started a small pot of water on to boil the pasta. Instead of using a larger pasta like macaroni, I like to use a smaller pasta like orzo.  It fits down inside the peppers much easier and it’s about the small size as the other ingredients so there are no large chunks of one thing.


While the pasta is boiling, I place 1/2 lb of ground turkey in a large skillet and brown it.  To the browning ground turkey, I add minced garlic, some basil and oregano, salt, pepper and the leftover tops of the peppers (not the stem of course) and sauté for a couple minutes.  Once those have cooked, I then add finely chopped broccoli, cauliflower and carrots and cook for a few more minutes.


Once the pasta is al dente, I drain it and add it to the ground turkey mixture along with half a jar of spaghetti sauce.  You can use homemade or your favorite jar sauce.  I didn’t have any homemade sauce left, so I used my favorite Wegman’s Organic Classic marinara sauce.  Stir to combine and sprinkle in some parmesan cheese.


Next, spoon the mixture down inside the peppers and place in a pan the will support them.  I used a bread pan because I was making three (the boys split one).  If you cut them in half, a 9×13 pan would work great!


Cover with foil and cook for 30 minutes in a 350* oven.  Remove the foil and sprinkle some mozzarella over the top and bake for another 5 minutes or until the cheese is melted and bubbly!



Yield: 3 Servings

Healthy American Goulash Stuffed Peppers

10 minPrep Time:

30 minCook Time:

40 minTotal Time:

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  • 1/2 lbs Lean ground turkey
  • 3/4 cup orzo
  • 3 bell peppers, any color
  • 1 cup spaghetti sauce
  • 1 tsp basil/oregano seasoning (or any blend of italian herbs)
  • 1 clove garlic, minced
  • 1/2 tsp salt and pepper
  • 1 1/2 cups finely chopped broccoli, cauliflower and carrots
  • 2 tbsp grated parmesan cheese
  • 3/4 cup shredded mozzarella cheese


  1. Pre-heat oven to 350 degrees.
  2. Coat a pan with non-stick cooking spray.
  3. Wash red peppers, and cut tops off. Remove the stems from top and dice. Remove the seeds and ribs inside the peppers. Set peppers on baking pan.
  4. In a boiling pot of salted water, cook Orzo till al dente. Drain and set aside.
  5. Meanwhile, cook ground turkey in a large non-stick pan over medium-high heat.
  6. Stir and break up the turkey while it’s cooking.
  7. When turkey is almost completely cooked through, add the garlic, vegetables and seasonings to the pan.
  8. Stir and continue to cook until the turkey is completely cooked (when it is no longer pink).
  9. Add the sauce, orzo and parmesan and stir until everything is well combined.
  10. Scoop the turkey mixture into each pepper until it is full.
  11. Cover pan with foil and cook for 30 minutes.
  12. Remove foil and sprinkle shredded mozzarella cheese on each pepper.
  13. Place back in the oven and cook till cheese it melted and bubbly.
  14. Remove from the oven, let cool slightly and enjoy!


21 Day Fix = 1.5 G, 1 R, 1 B, 1 Y


Author: Steph Potter

I am a wife and stay at home mother of two adorable little men. I'll spend a small fortune on the right pair of shoes or purse. Sometimes, I don't feel like a "real" adult. Sometimes, I feel like I'm getting old. Often at the same time. This is my space to share weekly dinner menus, healthy recipes, useful cooking tips and my fitness journey. So grab a cup of coffee, a cozy chair and enjoy!

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