Rainbow Bell Pepper Boats with Chickpeas and Kale

This colorful plant-based dish is packed with fiber from brown rice and chickpeas, healthy fats from walnuts, and antioxidant-rich kale to support heart health and digestion.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 2 cups cooked instant brown rice · 460 kcal in the whole recipe
• 4 medium bell peppers (red, yellow, and orange) · 92 kcal in the whole recipe
• 2 cups kale, chopped · 50 kcal in the whole recipe
• 1 can (15 oz) low-sodium garbanzo beans, drained · 385 kcal in the whole recipe
• 1/2 cup walnuts, chopped · 400 kcal in the whole recipe
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper

Method

1. Preheat your oven to 375°F (190°C). Cut the bell peppers in half vertically, then remove and discard the seeds and membranes.

   

2. In a small bowl, set aside half of the chickpeas. Mash the remaining half with a fork to help bind the filling.

   

3. In a large bowl, combine the cooked brown rice, chopped kale, both whole and mashed chickpeas, chopped walnuts, salt, and black pepper.

   

4. Stuff the bell pepper halves generously with the rice and chickpea mixture. Place them in a baking dish and cover tightly with foil.

   

5. Bake for 30 minutes, then remove the foil and bake for an additional 5 minutes until the peppers are tender and the tops are lightly golden.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.