Rainbow Bell Pepper Boats with Garbanzo Beans and Kale Recipe
Make Half Your Plate Fruits & Veggies
Red, orange and yellow greenhouse grown bell peppers stuffed with garbanzo beans, kale, walnuts and brown rice make a delicious Mediterranean-influenced vegetarian dish. | ||
Recipe Cost for 4 People: $10.54 ($2.63/serving)* | ||
Preparation Time: 1 hour | ||
|
||
Preheat oven to 375°F. Cook rice according to package directions. Slice bell peppers in half vertically and remove seeds. 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. Complete this Healthy Plate: Serve with an 8 oz glass of non-fat milk, red/purple grapes, and pita wedges. |
||
Serves: 4 | ||
Fruits & Veggies per Serving ¾ Cup |
![]() |
||
Nutrition Info | ||
![]() |
||
Calories: 330 Total Fat: 11g Saturated Fat: 1g % of Calories from Fat: 30% % Calories from Sat Fat: 3% |
![]() |
Protein: 11g Carbohydrates: 48g Cholesterol: 0mg Dietary Fiber: 9g Sodium: 170mg |
![]() |
||
Each serving provides: An excellent source of protein, fiber, vitamin A, vitamin C, vitamin B6, folate, phosphorus, magnesium and copper, and a good source of thiamin, riboflavin, niacin, potassium, iron and zinc. |
*Retail prices, Boulder, Colorado, and online, Spring 2015.
![]() |
|
![]() |
See Another Healthy Plate![]() |