Rainbow Bell Pepper Boats With Garbanzo Beans and Kale

Rainbow Bell Pepper Boats With Garbanzo Beans and Kale

Nutrition & Movement

Red, orange and yellow bell peppers stuffed with garbanzo beans, kale, walnuts and brown rice make a delicious Mediterranean-influenced vegetarian dish, chock-full of iron.

Prep Time: 10 Min
Cook Time: 45 Min
Ready In: 55 Min

Servings: 4

Ingredients:

  • 2 cups instant brown rice (cooked)
  • 4 medium bell peppers (red, yellow and orange)
  • 1 (15-ounce) can garbanzo beans, unsalted
  • 2 cups kale, chopped
  • 1/2 cup walnuts, chopped
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper

Directions:

  1. Preheat oven to 375 degrees.
  2. Cook rice according to package directions, approximately 10 minutes.
  3. Slice bell peppers in half vertically and remove seeds.
  4. Rinse and drain garbanzo beans. Reserve about half of garbanzo beans; mash remaining portion with a fork.
  5. Mix rice with kale, garbanzo beans (mashed and whole), nuts, salt and pepper.
  6. Fill peppers with mix. Place in a baking dish and cover.
  7. Bake about 30 minutes.
  8. Remove cover and bake 5 more minutes.

Nutritional Information:
Amount per serving: Calories: 330; Total Fat: 11 g; Saturated Fat: 1 g; Trans Fat: 0 g; Cholesterol: 0 mg; Sodium: 170 mg; Carbohydrate: 48 g; Fiber: 9 g; Protein, 11 g.

Recipe courtesy of "What's Cooking? USDA Mixing Bowl" and the Produce for Better Health Foundation.

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by eMediHealth

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