Gluten-Free, Nut-Free, Soy-Free, Vegetarian
SERVES 4
PREP TIME: 5 MINUTES / COOK TIME: 40 MINUTES
A classic comfort food, stuffed peppers are a quick, easy, and balanced way to support all five of your body’s natural defense systems. Choose whatever color of peppers you enjoy—green, red, orange, or even an heirloom variety that’s striped or purple. The amount of filling you use depends on the size of your peppers, and if you have extra left over, you can enjoy it as a snack or lunch the following day on some greens or wrapped in a tortilla.
2 tablespoons extra-virgin olive oil
½ medium yellow onion, diced
2 garlic cloves, minced
1 jalapeño, minced
1½ cups cooked brown rice
1 (15-ounce) can pinto beans, drained and rinsed
1 tomato, diced
1 teaspoon chili powder
1 teaspoon ground cumin
½ teaspoon salt
1 cup shredded Gouda cheese, plus 1 tablespoon
4 bell peppers, tops, seeds, and membranes removed
Bioactive ingredients:
olive oil, onion, garlic, chile, brown rice, beans, tomato, cumin, Gouda, bell pepper
1.
Preheat the oven to 350°F.
2.
In a medium skillet, heat the oil over medium heat.
3.
Add the onion, and sauté for 3 to 5 minutes, or until translucent.
4.
Add the garlic and jalapeño. Cook for 2 to 3 minutes, or until the vegetables start to soften and become fragrant. Remove from the heat.
5.
In a large mixing bowl, combine the rice, beans, tomato, chili powder, cumin, salt, and cooked vegetables. Stir until thoroughly mixed.
6.
Fold in 1 cup of cheese.
7.
Arrange the bell peppers in an 8-by-8-inch baking dish.
8.
Carefully spoon the rice and vegetable filling into each one.
9.
Sprinkle the bell peppers with the remaining 1 tablespoon of cheese.
10.
Transfer the baking dish to the oven, and bake for 30 minutes, or until the cheese has melted and the peppers are fork tender. Remove from the oven.
Per Serving:
Calories: 408; Total fat: 17g; Saturated fat: 6g; Protein: 17g; Total carbohydrates: 51g; Fiber: 9g; Sugar: 3g; Cholesterol: 32g
VARIATION:
All beans have beneficial properties, so you can swap in whatever type you prefer or what you have on hand. Navy beans or chickpeas are good substitutions in this recipe. You can further boost the health benefits and flavor of this dish by garnishing it with fresh cilantro.