Healthy & Special Diets > High-Fiber Recipes > High-Fiber Lunches > Stuffed Bell Peppers with Brown Rice and Beans

High-Fiber Stuffed Bell Peppers with Brown Rice and Beans

A delicious and nutritious high-fiber lunch featuring colorful bell peppers filled with a hearty mixture of brown rice, beans, vegetables, and flavorful spices. Perfect for a satisfying and healthy meal.

Prep Time
20 minutes
Cook Time
40 minutes
Servings
4
Ingredients
  • 4 medium Bell peppers (various colors)
  • 2 cups Cooked brown rice
  • 1 can (15 ounces) Black beans, rinsed and drained
  • 1 cup Corn kernels (fresh or frozen)
  • 1 can (14.5 ounces), undrained Diced tomatoes
  • 1 medium Onion, chopped
  • 2 cloves Garlic, minced
  • 1 tablespoon Chili powder
  • 1 teaspoon Cumin
  • 1/2 teaspoon Smoked paprika
  • 1/2 cup Vegetable broth
  • 2 tablespoons Olive oil
  • To taste Salt and pepper
  • 1/2 cup Shredded cheddar cheese (optional)

Preparing the Bell Peppers

Preheat oven to 375°F (190°C). Cut the bell peppers in half lengthwise and remove the seeds and membranes. Rinse the peppers and set aside.

Making the Filling

Heat olive oil in a large skillet over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for another minute until fragrant. Stir in the chili powder, cumin, and smoked paprika.

Add the cooked brown rice, black beans, corn, and diced tomatoes to the skillet. Pour in the vegetable broth and stir to combine. Season with salt and pepper to taste. Bring the mixture to a simmer and cook for 5 minutes, allowing the flavors to meld.

Stuffing the Peppers

Spoon the rice and bean mixture into the bell pepper halves, filling them generously. Place the stuffed peppers in a baking dish.

Baking the Peppers

Pour the remaining vegetable broth (if any) into the bottom of the baking dish. Cover the dish with foil and bake for 30 minutes. Remove the foil and bake for another 10 minutes, or until the peppers are tender.

Finishing Touches

If desired, sprinkle the stuffed peppers with shredded cheddar cheese during the last 5 minutes of baking, allowing the cheese to melt. Let the peppers cool slightly before serving.

Nutrition Facts Estimated per 100g of product

(Note: This is an estimate and can vary based on specific ingredients and portion sizes.)
Calories: Approximately 120-150 kcal
Fiber: 5-7 grams
Protein: 4-6 grams
Carbohydrates: 20-25 grams
Fat: 2-4 grams

Other Important Considerations for Nutrition

This recipe is naturally high in fiber due to the brown rice, beans, and vegetables. Fiber aids in digestion, helps regulate blood sugar levels, and promotes feelings of fullness. This makes it an excellent choice for weight management and overall health. To further reduce fat content, consider using a leaner cheese or omitting it entirely. Be mindful of sodium content, especially when using canned beans and tomatoes. Opt for low-sodium or no-salt-added varieties whenever possible. You can add other vegetables to the filling based on your preferences. Diced zucchini, carrots, or mushrooms would be great additions.

← High-Fiber Quinoa Bowl with Roasted Broccoli and Chickpeas High-Fiber Trail Mix →

FAQ

  • Can I make this recipe ahead of time?

    Yes, you can prepare the filling and stuff the peppers ahead of time. Store them in the refrigerator and bake them when you're ready to eat. You may need to add a few extra minutes to the baking time.
  • Can I freeze the stuffed bell peppers?

    Yes, you can freeze the baked stuffed peppers. Let them cool completely before wrapping them individually in plastic wrap and then placing them in a freezer bag. Thaw them in the refrigerator overnight before reheating in the oven or microwave.
  • What kind of beans can I use?

    Black beans are used for this recipes but you can substitute with other beans like kidney beans or pinto beans. You can also use a mix of beans.