Rainbow Bell Pepper Boats


Rainbow Bell Pepper Boats

USDA Mixing Bowl
Colorful peppers stuffed with garbanzo beans, kale, walnuts and brown rice make a delicious Mediterranean-influenced vegetarian dish. This is a perfect dish for a “Meatless Monday.”
Prep Time 20 minutes
Cook Time 35 minutes
Course Entree, Side Dish, Veggie Side-Dish
Cuisine American, Mediterranean
Servings 4
Calories 350 kcal


  • 4 medium bell peppers (red, yellow, green and orange)
  • 1 bunch kale
  • 1/2 cup walnuts
  • 1 can (15-ounces) garbanzo beans
  • 2 cups cooked brown rice
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper


  • Preheat oven to 375 degrees.
  • Wash bell peppers. Slice bell peppers in half lengthwise and remove seeds and membranes.
  • Wash kale and chop, cutting out the center vein and stalk.
  • Chop walnuts.
  • Wipe off top of garbanzo bean can. Drain and rinse beans. 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 5 more minutes.


Smart Shopping Tips
  • Select firm, crisp bell peppers that feel heavy for their size. Avoid any that are shriveled or have soft spots.
  • Choose kale that is crisp looking, dark green and without spots. Avoid kale with cut ends that look brown or slimy.
Cooking & Serving Tips:
  • Add your favorite herbs such as oregano and basil.
  • Top with a tablespoon of grated Parmesan cheese during the last 5 minutes of baking.
  • Cannellini beans or any other bean will work in this recipe.
  • Cook up a large batch of rice at the beginning of the week. Use within about five days or freeze meal portions for up to six months.
  • Use any kind of greens (such as collard greens) in this recipe.
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