Rainbow Bell Pepper Boats with Garbanzo Beans and Kale
Red, orange, and yellow bell peppers stuffed with garbanzo beans, kale, walnuts, and brown rice make a delicious Mediterranean-influenced vegetarian dish.
- 1 hour
- 4 Servings
- $3.00 - $5.99
Rainbow Bell Pepper Boats with Garbanzo Beans and Kale
Red, orange, and yellow bell peppers stuffed with garbanzo beans, kale, walnuts, and brown rice make a delicious Mediterranean-influenced vegetarian dish.
- 1 hour
- 4 Servings
- $3.00 - $5.99
Ingredients
- 2 cups instant brown rice
- 4 medium bell peppers
- 2 cups kale
- 1 can 15 oz garbanzo beans, unsalted
- 1/2 cup walnuts
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
Steps
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.
Ingredients
Serving Size:
| Nutrients | Amount |
|---|---|
| Total Calories | 330 |
| Total Fat | 11 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 5 g |
| Linoleic Acid | 4 g |
| α-Linolenic Acid | 0.8 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 0 mg |
| Carbohydrates | 48 g |
| Dietary Fiber | 9 g |
| Total Sugars | 6 g |
| Added Sugars included | 0 g |
| Protein | 11 g |
| Minerals | |
| Calcium | 78 mg |
| Potassium | 597 mg |
| Copper | 902 mcg |
| Iron | 2 mg |
| Magnesium | 110 mg |
| Phosphorus | 241 mg |
| Selenium | 12 mcg |
| Zinc | 2 mg |
| Vitamins | |
| Vitamin A | 356 mcg RAE |
| Vitamin B6 | 1.1 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 162 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 245 mcg |
| Folate | 103 mcg DFE |
| Thiamin | 0.3 mg |
| Riboflavin | 0.2 mg |
| Niacin | 3 mg |
| Choline | 43 mg |
Source:
- Produce for Better Health Foundation