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

Instant brown rice to make 2 cups, cooked 4 medium Red Sun Greenhouse grown bell peppers, red, yellow and orange 2 cups chopped kale 1 15-oz can garbanzo beans (chick peas), unsalted, drained ½ cup chopped walnuts ¼ tsp salt ⅛ tsp pepper

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.

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