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Vegetarian Stuffed Peppers

Note: This recipe is especially for teens who need a gluten-free diet. Teens who need a gluten-free diet must avoid foods that contain gluten, which is a type of protein found in many foods.

This light vegetarian, gluten-free dish can be served with steamed veggies, a salad, or baked potato.

Prep time: 40 minutes

Ingredients:

  • 3 bell peppers
  • 15 oz. can black beans, drained and rinsed
  • 1 c. corn
  • 1 c. cooked rice
  • 1/2 c. onions, finely chopped
  • 1 1/2 tsp. cumin
  • 1 oz. light cheddar cheese, grated
  • 1 oz. jalapeño Jack cheese, grated
  • 2 cloves garlic, minced
  • 1 tsp. cilantro
  • 1/4 c. water
  • nonstick cooking spray

Directions:

  1. Preheat oven to 350º Fahrenheit (176º Celsius). Spray 9" x 13" pan with nonstick cooking spray.
  2. Cut peppers in half lengthwise and remove seeds.
  3. In a large bowl, combine remaining ingredients except cheese.
  4. Fill each pepper half with bean mixture and place in pan.
  5. Pour 1/4 cup water into the pan.
  6. Cover with aluminum foil and bake for 30 minutes.
  7. Remove foil and sprinkle each half with cheese. Bake uncovered for 5 minutes or until cheese is melted.

Serves: 6

Serving size: 1/2 pepper

Nutritional analysis (per serving):

165 calories
8 g protein
4 g fat
2 g sat. fat
29 g carbohydrate
4 g fiber
8 mg cholesterol
351 mg sodium
107 mg calcium
1.3 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions: Any color of peppers will work well in this recipe. If you would like to add meat, consider adding 1/2 c. ground beef or turkey to the bean mixture.

Reviewed by: Allison Brinkley, RD, LD/N
Date reviewed: March 2009

Kids Health

Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

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