Colorful Peppers Are Stuffed With High-Fiber Beans and Grains
These barley stuffed peppers make a great vegetarian entrée that packs a high-fiber punch. You’ll never miss the beef with the low-fat, high-protein bean and barley stuffing. The high fiber in barley may help stave off hunger and studies have also found that barley may reduce bad cholesterol and triglycerides.
- 1/2 cup barley
- 1 1/2 cups low sodium vegetable broth
- 3/4 cup diced zucchini
- 1 cup black beans, pureed
- 1/2 cup corn
- 1/2 cup chopped Vidalia onions
- 2 garlic cloves, minced
- 1 cup shredded low-fat cheddar cheese
- 1 3/4 cups no salt added tomato sauce
- 1 tsp chili powder
- Cayenne pepper to taste
- 4 bell peppers tops cut off, seeds and ribs removed
Preheat oven to 350°. In a small saucepan over high heat, boil barley in broth until tender, about 30 to 45 minutes. In a large bowl, combine barley, zucchini, black beans, corn, onion, garlic, cheddar cheese, 1/2 cup of tomato sauce, chili powder and cayenne pepper and mix together thoroughly.
Spoon mixture into peppers. In a small casserole dish, spread 1/4 cup of tomato sauce. Place stuffed peppers, standing, in casserole dish. Pour remaining tomato sauce on top of stuffed peppers.* Bake for 45 minutes, covered.
*Make ahead tip: Keep covered stuffed peppers in refrigerator for up to 24 hours before baking.
Copyright 2016-2022 © Baldwin Publishing, Inc. All rights reserved.
Health eCooking® is a registered trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.
Date Last Reviewed: February 6, 2017
Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor
Dietary Review: Jane Schwartz, RD