Stuffed bell peppers are a popular dish that can be easily adapted to different dietary restrictions, including gluten-free and vegan diets. This recipe uses wholesome ingredients like rice, black beans, and tomatoes to create a flavorful and satisfying filling for the peppers. It’s a nutritious and delicious meal that can be enjoyed by everyone!
WW Points: 9 – Calories: 286 – Total Fat: 2.7g – Sodium: 6mg – Total Carbohydrate: 60.4g – Total Sugars: 7.5g – Dietary Fiber: 4.9g – Protein: 5.8g – Servings: 6 Nutritional information source
Ingredients
- 6 medium, red and or green bell peppers
- 1 tbsp olive oil
- 4 cloves garlic minced
- 1/2 cup onion, chopped
- 1/2 cup poblano peppers, chopped
- 1/2 cup tomatoes, peeled, seeded, chopped
- 1 can (15.5 oz) black beans, drained and rinsed
- 2 cups cooked jasmine rice
- 1/2 cup water
- salt and pepper to taste
- Salsa (optional)
For optional toppings:
- Fresh cilantro, chopped
- Avocado slices
- Vegan sour cream or yogurt
Procedure Steps
- Preheat your oven to 375°F.
- Start by preparing the bell peppers. Cut off the tops about 1/4-to 1/2-inch down and remove the seeds and membranes from the inside. Rinse them thoroughly and set them into a 9 x 9 baking dish.
- Heat olive oil in a skillet over medium-high heat. Sauté the garlic, onion, and peppers until soft, about 5-minutes. Add the tomatoes, beans, and cooked rice. Stir the mixture well.
- Spoon the mixture into the prepared peppers and put the tops back on. Add the 1/2 cup water to the baking dish, and cover with foil. Bake the peppers until soft, or about 45-minutes to 1-hour. Serve with salsa and enjoy!
Note: Feel free to customize this recipe by adding other vegetables or spices according to your taste preferences. You can also sprinkle some vegan cheese on top of the stuffed peppers before baking if you like.
Bell peppers are not only colorful and flavorful, but they also offer a range of health benefits. Here’s some information on bell peppers sourced from Healthline:
- Nutrient-rich: Bell peppers are packed with essential nutrients. They are an excellent source of vitamin C, containing more of it than citrus fruits. They also provide a good amount of vitamin A, vitamin B6, vitamin K1, folate, and potassium.
- Antioxidant powerhouse: Bell peppers are rich in antioxidants that help protect the body against damage from harmful molecules called free radicals. The antioxidants in bell peppers, such as vitamin C and various phytochemicals, contribute to their vibrant colors.
- Eye health support: The high levels of vitamin A and other carotenoids found in bell peppers are beneficial for eye health. They can help reduce the risk of age-related macular degeneration (AMD) and cataracts.
- Boosts immune system: Bell peppers’ high vitamin C content plays a vital role in supporting a healthy immune system. It helps stimulate the production of white blood cells and strengthens the body’s defenses against infections.
- Heart-healthy: Bell peppers are low in calories and packed with fiber, making them a heart-healthy choice. The fiber content aids in maintaining healthy cholesterol levels, while the potassium helps regulate blood pressure.
- Cancer-fighting properties: Certain compounds found in bell peppers, including capsaicin and various antioxidants, have been studied for their potential anticancer effects. These compounds may help inhibit the growth of cancer cells and reduce inflammation.
- Weight management: Bell peppers are a great addition to a weight-loss or weight-management plan. They are low in calories, high in fiber, and can help you feel full and satisfied.
Remember that the nutritional content may vary slightly depending on the color of the bell pepper, with red peppers being the ripest and highest in nutrients. Including bell peppers in your diet can contribute to overall health and well-being.
