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Vegetarian Stuffed Peppers

Note: This recipe is especially for kids who must avoid gluten, a type of protein found in many foods.

This light vegetarian, gluten-free dish can be served with steamed veggies, a salad, or baked potato.

Prep time: 40 minutes

What you need:

  • 3 bell peppers
  • 15-ounce can black beans, drained and rinsed
  • 1 cup corn
  • 1 cup cooked rice
  • 1/2 cup onions, finely chopped
  • 1-1/2 teaspoons cumin
  • 1 ounce light cheddar cheese, grated
  • 1 ounce jalapeño Jack cheese, grated
  • 2 cloves garlic, minced
  • 1 teaspoon cilantro
  • 1/4 cup water
  • nonstick cooking spray

What to do:

  1. Preheat oven to 350°F (176°C). Spray 9"x 13" pan with nonstick cooking spray.
  2. Cut peppers in half lengthwise and remove seeds.
  3. In a large bowl, combine remaining ingredients except cheese.
  4. Fill each pepper half with bean mixture and place in pan.
  5. Pour ¼ cup water into the pan around the peppers.
  6. Cover with aluminum foil and bake for 30 minutes.
  7. Remove foil and sprinkle each half with cheese. Bake uncovered for 5 minutes or until cheese is melted.

Nutritional analysis (per serving):

  • 195 calories
  • 10g protein
  • 4g fat
  • 2g sat. fat
  • 32g carbohydrate
  • 7g fiber
  • 9mg cholesterol
  • 254mg sodium
  • 102mg calcium
  • 2.4mg iron

Serves: 6

Serving size: 1/2 pepper

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
Any color of peppers will work well in this recipe. If you would like to add meat, you can add ½ cup cooked ground beef or turkey to the bean mixture.

Date reviewed: July 2015