Bell peppers make a surprisingly great edible bowl, and stuffing them with mashed sweet potato and wilted spinach turns this into a dinner that's doing a lot more for your gut than it lets on. The sweet potato brings soluble fiber and the spinach adds folate along with its own gut-friendly fiber. The peppers themselves are quietly one of the best vitamin C sources on the produce aisle, and a little feta on top rounds out a meal that eats like comfort food. If low-FODMAP eating is on your radar, our Low-FODMAP Diet: A Complete Beginner's Guide and Black Bean Stuffed Sweet Potato are worth a look.
Ingredients
- 4 bell peppers, tops cut off and seeded
- 2 cups cooked, mashed sweet potato
- 2 cups fresh spinach, wilted
- 1/4 cup crumbled feta
- Salt and pepper to taste
Instructions
- Preheat oven to 375°F.
- Mix mashed sweet potato with wilted spinach and season with salt and pepper.
- Stuff each pepper with the mixture and top with feta.
- Place upright in a baking dish and bake 30-35 minutes until peppers are tender.
Nutrition Facts (per serving)
| Calories | 180 |
| Total fat | 5g |
| Total carbohydrates | 28g |
| Dietary fiber | 6g |
| Protein | 6g |
| Sodium | 260mg |
Why This Is Good for Your Gut
Sweet potatoes provide soluble fiber that beneficial bacteria ferment into short-chain fatty acids, while their beta-carotene supports the integrity of the gut lining. Spinach adds insoluble fiber plus folate, and bell peppers contribute a substantial dose of vitamin C, which helps maintain a healthy gut mucosal barrier.
A stuffed pepper that looks like a treat and behaves like a fiber bomb. Everybody wins.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
