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 330kcal
Calories from Fat kcal
% 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 IU
Vitamin C mg
Calcium 16 mg
Iron 55 mg
Vitamin D 0 IU
Vitamin E IU
Vitamin K mcg
Thiamin mg
Riboflavin mg
Niacin mg
Vitamin B6 mg
Folate mcg
Vitamin B12 mcg
Biotin mcg
Pantothenic Acid mg
Phosphorus mg
Iodine g
Magnesium mmol
Zinc mcg
Selenium mg
Copper mg
Manganese mg
Chromium mcg
Molybdenum mg
Chloride mmol

* 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.

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