Rainbow Bell Pepper Boats

Rainbow Bell Pepper Boats
Difficulty: Intermediate Prep Time 25 min Cook Time 35 min Total Time 1 hr Servings: 4 Best Season: Summer


This healthy and delicious Mediterranean-influenced vegetarian dish has red, orange, and yellow bell peppers stuffed with garbanzo beans, kale, walnuts and brown rice.



  1. Preheat oven to 375 degrees.

  2. Cook rice according to package directions.

  3. Slice bell peppers in half vertically and remove seeds.

  4. Reserve about half of garbanzo beans; mash remaining portion with a fork.

  5. Mix rice with kale, garbanzo beans (mashed and whole), nuts, salt, and pepper.

  6. Fill peppers with mix; place in baking dish and cover.

  7. Bake about 30 minutes.

  8. Remove lid and bake more 5 more minutes.

Nutrition Facts

Serving Size

Servings 4

Amount Per Serving
Calories 330
Calories from Fat
% Daily Value *
Total Fat 11g17%
Saturated Fat 1g5%
Trans Fat g
Cholesterol 0mg
Sodium 194mg9%
Potassium 597mg18%
Total Carbohydrate 48g16%
Dietary Fiber 9g36%
Sugars 0g
Protein 11g22%

Vitamin A %
Vitamin C %
Calcium 16%
Iron 55%
Vitamin D 0%
Vitamin E %
Vitamin K %
Thiamin %
Riboflavin %
Niacin %
Vitamin B6 %
Folate %
Vitamin B12 %
Biotin %
Pantothenic Acid %
Phosphorus %
Iodine %
Magnesium %
Zinc %
Selenium %
Copper %
Manganese %
Chromium %
Molybdenum %
Chloride %

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.


Average cost of recipe per serving: $2.09

Note: The costs are an estimated calculation and are subject to variation depending on the time of year and your location.

File under

You may also like...

Leave a Reply

Translate »