Vegetarian Stuffed Peppers

Note: This recipe is especially for kids who must avoid gluten, 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
• 11/2 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 350ºF (176ºC). 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 around the peppers.
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):
195 calories
10 g protein
4 g fat
2 g sat. fat
32 g carbohydrate
7 g fiber
9 mg cholesterol
254 mg sodium
102 mg calcium
2.4 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, CNSC, LD/N
Date reviewed: July 2012

Related Resources

Meals for You This site contains extensive categories (including vegetarian, diabetic, and low fat meals) and the ability to search recipes by ingredient.

National Center for Nutrition and Dietetics Offering nutrition information, resources, and access to registered dietitians.

Vegetarian Resource Group This site offers recipes, nutrition information, and lots more for vegetarians and anyone looking to eat less meat.

Celiac Disease Foundation The Celiac Disease Foundation provides support, information and assistance to people affected by celiac disease and dermatitis herpetiformis. The site provides information on celiac disease and helps people locate support groups.

Celiac Sprue Association This non-profit organization helps people with celiac disease and dermatitis herpetiformis. Find gluten-free products, recipes, support groups, and more.

Gluten Intolerance Group This non-profit organization offers information, support, and resources for people living with celiac disease.

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

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