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.
- Yield
- 4 Servings
- Serving size
- 1 serving
- Rating
- 3.60 of 5 (130 ratings)
Food groups
- Grains: 1 ounces
- Protein Foods: 1 ounces
- Vegetables: 1 1/2 cups
Ingredients
- 2 cups instant brown rice, cooked
- 4 medium bell peppers (red, yellow, and orange)
- 2 cups kale, chopped
- 1 15 oz can garbanzo beans, low-sodium
- 1/2 cup walnuts, chopped
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
Directions
- Preheat oven to 375 °F. Cook rice according to package directions.
- Slice bell peppers in half vertically and remove seeds.
- Reserve about half of garbanzo beans; mash remaining portion with a fork.
- Mix rice with kale, garbanzo beans (mashed and whole), nuts, salt, and pepper.
- Fill peppers with mix; place in baking dish and cover.
- Bake about 30 minutes.
- Remove lid and bake more 5 more minutes.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 347.48 |
| Total Fat | 13.03 g |
| Saturated Fat | 1.36 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 | 49.57 g |
| Dietary Fiber | 9.16 g |
| Total Sugars | 7.15 g |
| Added Sugars included | 0 g |
| Protein | 11.58 g |
| Calcium | 104 mg |
| Potassium | 515 mg |
| Sodium | 306.06 mg |
| Copper | 1 mg |
| Iron | 3 mg |
| Magnesium | 100 mg |
| Phosphorus | 243 mg |
| Selenium | 11 mg |
| Zinc | 2 mg |
| Vitamin A | 62 mcg |
| Vitamin B6 | 1 mg |
| Vitamin B12 | 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 |
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Source
Recipe by: Produce for Better Health Foundation
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/rainbow-bell-pepper-boats-garbanzo-beans-and-kale. Federal works are public domain in the United States.