Healthy Recipe: Stuffed Peppers with Beans & Corn

Healthy recipe for stuffed peppers with beans and corn

Southwestern Stuffed Peppers with Black Beans & Corn

Recipe by Ivy Manning | Photo by Erin Kunkel

Get ready for a throwback! Remember the stuffed peppers Mom used to make? This meat-free version includes a satisfying filling with whole-grain bulgur, black beans, and sweet corn. Pour a gently spiced tomato sauce into the bottom of a casserole dish, nestle the peppers in, and dig into a cozy and comforting dinner that’s perfect for busy weeknights.

INGREDIENTS

4 red or orange bell peppers
1 tablespoon extra-virgin olive oil
1 small yellow onion, finely chopped
1 jalapeño pepper, seeded and finely chopped
2 cloves garlic, finely chopped
½ cup (4 fl oz/125 ml) vegetable or chicken stock, reduced sodium
½ cup (3 oz/90 g) bulgur
1 can (15 oz/470 g) black beans, no salt added, rinsed and drained
¼ cup (1½ oz/45 g) corn kernels, defrosted if frozen
2 tablespoons chopped fresh cilantro leaves
½ cup (2 oz/60 g) shredded pepper jack cheese
1 can (15 oz/470 g) tomato sauce, no salt added
1 tablespoon chile powder
1 teaspoon ground cumin
Salt and freshly ground pepper

INSTRUCTIONS

Preheat oven to 350°F (180°C). Spray an 8-inch (20-cm) square baking dish with cooking spray. Cut a piece of foil large enough to cover the dish, and spray with cooking spray as well.

Cut off ½ inch (12 mm) from the top or side of the peppers, discarding the stem but saving and finely chopping the tops. Remove the ribs and seeds from the inside of the peppers and set them cup side up in the baking dish. Set aside.

In a large sauté pan, warm the olive oil over medium heat. Add the onion, jalapeño pepper, and chopped bell pepper tops and sauté until tender, 5 minutes. Add the garlic and stir until fragrant, 30 seconds. Add the stock, bulgur, and beans and bring to a simmer. Cover, reduce the heat to low, and simmer gently until the bulgur is tender, 15 minutes or according to package directions.

Remove the bulgur from the heat and fold in the corn and cilantro. Stuff the mixture into the peppers and sprinkle the cheese on top. In a bowl, whisk together the tomato sauce, chile powder, cumin, ½ teaspoon salt, and a few grinds of pepper. Spoon the sauce around the peppers, cover tightly with the prepared foil, and bake until the peppers are tender, about 25 minutes. Remove the foil and bake for 5 minutes longer, until the cheese is golden and bubbly.

Serve the stuffed peppers warm, spooning the sauce over.

Makes 4 servings

Nutrition Facts (per serving)

Calories 359
Protein 16 g
Total fat 11 g
Saturated fat 4 g
Carbs 52 g
Fiber 16 g
Total sugars 13 g
Added sugars 7 g
Sodium 661 mg

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