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Vegan Stuffed Bell Peppers

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This is a clean-eating recipe that I love to make when I am needing a detox but still want to feel as though I’ve had a hearty meal. It’s the perfect mid-work-week dinner and the leftovers are great.

Further Food Nutritionist Commentary:

Peppers are a fantastic source of vitamin C. Besides being an essential vitamin for various bodily processes, it is an anti-oxidant that can reduce cellular damage. The beans provide good protein, making this a good balanced vegan meal. Non vegans can enjoy as well as is, or adding cheese to the mix.


By Dianne Rishikof, MS, RDN, LDN
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Vegan Stuffed Bell Peppers

  • Prep Time:15 mins
  • Cook Time:20 mins
  • Servings: 4

Ingredients

4 medium-large green bell peppers
2 bell peppers of your choice (chopped)
1 12oz can of black beans (rinsed and drained)
1/2 red onion (chopped)
1 1/2 cups white button mushrooms (chopped)
3/4 cup kale (chopped)
1 cup brown rice (cooked)
2 tablespoons tomato paste
1 tablespoon olive oil
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon chili powder

Instructions

  1. In a large pot, boil 2-3 inches of water.
  2.  Clean, prep, and chop all veggies. For green bell peppers, be sure to hollow out all seeds.
  3.  In a separate pan, heat olive oil.
  4. First add onions and chopped bell peppers.
  5. Next add the kale and mushrooms.
  6. Once your veggies are cooked, add cooked brown rice and black beans.
  7. Finally, add tomato paste* and spices.
  8. Once your water is boiling, submerge the four green bell peppers and allow them to cook for about 5-7 minutes. Cover the pot with a lid for best results.
  9.  Preheat oven to 350
  10. Remove your green peppers from their boiling water and place them on a baking sheet.
  11. Allow them to cool for a couple minutes. Fill each pepper with your filling mixture.
  12. Bake stuffed peppers for 15-20 minutes. To know when they’re ready note that the green of the bell pepper will becoming slightly less vibrant and the edges become crispy.*Make sure your tomato paste does not contain sugar. If it does, use fresh chopped tomatoes and allow them to cook with other veggies.
In a large pot, boil 2-3 inches of water.  Clean, prep, and chop all veggies. For green bell peppers, be sure to hollow out all seeds.  In a separate pan, heat olive oil. First add onions and chopped bell peppers. Next add the kale and mushrooms. Once your veggies are cooked, add cooked brown rice and black beans. Finally, add tomato paste* and spices. Once your water is boiling, submerge the four green bell peppers and allow them to cook for about 5-7 minutes. Cover the pot with a lid for best results.  Preheat oven to 350 Remove your green peppers from their boiling water and place them on a baking sheet. Allow them to cool for a couple minutes. Fill each pepper with your filling mixture. Bake stuffed peppers for 15-20 minutes. To know when they’re ready note that the green of the bell pepper will becoming slightly less vibrant and the edges become crispy.*Make sure your tomato paste does not contain sugar. If it does, use fresh chopped tomatoes and allow them to cook with other veggies.

Nutrition Information

Per Serving:  Calories: 259; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 321mg; Potassium: 842mg; Carbohydrate: 44g; Fiber: 13g; Sugar: 7g; Protein: 12g

Nutrition Bonus: Vit C: 223%; Vit A: 14%; Iron: 6%

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