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Rainbow Bell Pepper Boats with Garbanzo Beans and Kale

Rainbow Bell Pepper Boats with Garbanzo Beans and Kale

Rainbow Bell Pepper Boats with Garbanzo Beans and Kale on a plate
Makes: 4 Servings
Preparation Time: 1 hour

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

Ingredients

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

Directions

  1. Preheat oven to 375 °F.
  2. Cook rice according to package directions.
  3. Slice bell peppers in half vertically and remove seeds.
  4. 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 baking dish and cover.
  7. Bake about 30 minutes.
  8. Remove lid and bake more 5 more minutes.
 

Notes

Learn more about:

Source:

Produce for Better Health Foundation

Nutrition Information

Serving Size: 1
Nutrients Amount
Total Calories 347
Total Fat 13 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 306 mg
Carbohydrates 50 g
Dietary Fiber 9 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 12 g
Vitamin D 0 mcg
Calcium 104 mg
Iron 3 mg
Potassium 515 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 347
Total Fat 13 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 8 g
Linoleic Acid 7 g
α-Linolenic Acid 1.5 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 0 mg
Carbohydrates 50 g
Dietary Fiber 9 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 12 g
Minerals
Calcium 104 mg
Potassium 515 mg
Sodium 306 mg
Copper 1 mg
Iron 3 mg
Magnesium 100 mg
Phosphorus 243 mg
Selenium 11 mg
Zinc 2 mg
Vitamins
Vitamin A 62 mcg
Vitamin B6 1.0 mg
Vitamin B12 0.0 mcg
Vitamin C 96 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 72 mcg
Folate 68 mcg
Thiamin 0.3 mg
Riboflavin 0.2 mg
Niacin 3 mg
Choline 43 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Grains 1 ounces
Protein Foods 1 ounces
Vegetables 1 1/2 cups
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