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.

ADVERTISEMENT

15 Minutes With Dr. Lauren Gardner

You may not know her name, but you've probably used the dashboard she and her team created to track Covid-19

Your Health

Nearly 60 Million Americans Don’t Drink Their Tap Water, Research Suggests – Here’s Why That’s a Public Health Problem

People who don't trust their tap water shift to more expensive and often less healthy options, like bottled water or sugary drinks

Your Wellness

Johnson & Johnson Vaccine Suspension – What This Means for You

The pause is due to reports of blood clotting in six people (out of 6.8 million doses) who have received the vaccine.

Prevention & Screenings