Healthy Recipe: Rainbow Bell Pepper Boats with Garbanzo Beans and Kale
Nutrition / U.S. Department of Agriculture

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 degrees.
  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.

Nutrition Information per serving (makes 4 servings):

Calories: 330, Total Fat: 11 g, Total Carbohydrate: 48 g, Dietary Fiber: 9 g, Protein: 11 g

For complete nutritional information and to view more recipes from the What’s Cooking? USDA Mixing Bowl database, click on the "Learn More" button below!

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