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Rainbow Bell Pepper Boats with Garbanzo Beans and Kale

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Rainbow Bell Pepper Boats with Garbanzo Beans and Kale
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  • Makes: 4 Servings
  • Prep Time: 60 minutes

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

Ingredients

  • 2 cup instant brown rice (cooked)
  • 4 medium bell peppers (red, yellow, and orange)
  • 2 cup 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.

 
Source: Produce for Better Health

Nutrition Information

Nutrients Amount
Calories 330
Total Fat N/A
Saturated Fat 1 g
Cholesterol 0 mg
Sodium N/A
Total Carbohydrate 48 g
Dietary Fiber 9 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 11 g
Vitamin D 0 mcg
Calcium 78 mg
Iron 2 mg
Potassium 597 mg
N/A - data is not available
Nutrients Amount
Calories 330
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 5 g
Linoleic Acid 4 g
a-Linolenic Acid 1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Total Carbohydrate 48 g
Dietary Fiber 9 g
Total Sugars 6 g
Added Sugars 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
Vitamins
Vitamin A 356 mcg RAE
Vitamin B6 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 mg
Riboflavin 0 mg
Niacin 3 mg
Choline 43 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

CMP Food Groups
MyPlate Food Groups
Vegetables
3 1/2 cups
Grains
1 ounce
Protein Foods
1/2 ounces