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 mins
Cook Time 35 minutes mins
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.