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©2017 by Meredith Wellman | Simply Wellman

  • Meredith Wellman, MS, RD

Stuffed Bell Peppers | 6 Ingredients and 7 minutes of your time

First things first, #soulwork in the kitchen:

Song My Mind Can't Stop Playin' (Thanks Zachariah, lol!)...

Words I'm Thinkin'...

Most people search for happiness outside of themselves. That's a fundamental mistake. Happiness is something you are, it's found in the way you choose to think.

#Perspective is everything.

...I got this new tea towel from Barnwood Living! <3

As for vegetables, bell peppers are more expensive; they go for about $1.39/each. However, when you use them in recipes without expensive meat, the cost balances out. I love incorporating bell peppers into dishes to easily add color, which adds more nutrients, and for the sweet flavor and crunchy texture they provide. One bell pepper provides fiber (2 grams) from nutrient-dense carbohydrates, about 1 gram of protein, and they are 92% water!

Along with the macronutrients, the micronutrient (vitamin, mineral, and phytonutrient) content of bell peppers is impressive. One bell pepper provides 169% of your daily vitamin C needs, as well as a good amount of vitamin B6, vitamin K, potassium, folate, vitamin E, and vitamin A. Psst... Vitamin E and vitamin A will be highest in the orange and yellow bell peppers.

Bell peppers provide a health boost with each bite. For example, they are high in phytonutrients lutein and zeaxanthin. These phytonutrients help to protect your eye health and promote healthy vision.

Are you anemic? The vitamin C content in bell peppers will help your body absorb iron, which is found in this meal in the black beans and whole grain rice!

Allllll that for $1.39. ;) Alright, alright... On to the recipe...

Stuffed Bell Peppers

Recipe makes 4-6 servings; cost per serving: $3.15-$4.70 based on serving size.

Brands chosen are based on quality, substitute based on your needs and availability.

This recipe takes 5-7 minutes of your labor, and can be prepped ahead for busy days.

To prep ahead, follow steps 1-7, then cover with plastic wrap or aluminum foil and refrigerate until ready to bake. Go tackle your work day & know dinner is covered!

What You Need:

-6 bell peppers (Vary the color! The store was out of red, so I did orange & yellow.)

-2 packets of Seeds of Change Brown Rice with Chia & Kale, or 4 C cooked whole grain rice (...would cut cost to cook rice on stovetop, but it adds time.)

-1, 16 oz. can refried beans, I chose Simple Truth refried black beans

-1, 14.5 oz. can fire roasted diced tomatoes

-1, 8 oz. packet Frontera enchilada sauce, or 1 C other taco/enchilada sauce

-Shredded Mexican Cheese for topping, ~1 C

-Salt & pepper to taste, just a little pinch or two!

-Optional: Regular sour cream for topping

What You Do:

1. Wash bell peppers. Slice off the tops, remove seeds and inner piece- You may have to rinse the inside out to get all those little seeds. Place peppers in a casserole dish, or any oven-safe baking dish.

2. Microwave the rice bags, or cook whole grain rice (4 C cooked for recipe).

3. In a medium bowl, add 1 can refried beans, the cooked rice, 3/4 can of fire roasted tomatoes, and 3/4 packet of sauce. Stir stir stir.

4. Evenly spoon the mixture into each pepper.

5. Add one spoonful (1 Tbsp.) of fire roasted tomatoes on top of each pepper.

6. Sprinkle one big ole pinch (~2 Tbsp.) of shredded cheese to the top.

7. Add salt & pepper to taste. If prepping, cover and refrigerate.

8. Preheat oven to 375F, bake for 15-20 minutes. All ovens heat differently, reduce or add time as needed. They're fully cooked and could be eaten cold and raw, you just want it to be warmed all the way through and the cheese to melt. Cut one in half to check they are fully warmed.

9. Knife and fork it, add sour cream, more cheese, or hot sauce if you please. ENJOY!

To reheat, microwave or place back in oven (350F for 12 minutes)!

Did you like it? If you did, yay! If not, tell me why so I can fix it!