Rice and Bean Stuffed Bell Peppers and Slaw
Rice and Bean Stuffed Bell Peppers and Slaw
Tex-Mex Tuesday: Healthy and Delicious
Ingredients
- 1 cup Brown rice cook per package directions.
- 4 bell peppers (any color) slice off cap and remove core. Keep cap and cut pepper around the top to add to mixture
- 1 medium onion finely diced
- 3 cloves garlic minced
- 1 can tomato sauce
- 1 can black beans rinsed and drained
- 1 cup favorite salsa mild, medium, or hot
- 1/2 cup water
Slaw
- 1/2 head cabbage (4 cups) shredded
- 2 carrots shredded
- 1/2 cup red onion diced
- 1/4 cup pumpkin seeds
Slaw Dressing
- 1 ripe avocado cubed
- 1 tbsp rice wine vinegar
- 1 tsp apple cider vinegar
- 1/4 tsp agave
- 1-2 tsps lemon or lime squeezed
- salt and pepper to taste
Instructions
- Preheat oven to 350 degrees.
- Place parchment paper on bottom of oven safe dish and set peppers upright
- When oven is heated, put peppers in oven for 1/2 hour to soften.
- While peppers and rice are cooking, start bean mixture.
- In 1 tsp oil, saute onions for about 5 minutes on medium heat. Want to soften, not brown.
- Add garlic and saute for one minute.
- Add tomato sauce, salsa, beans, and water. Keep on medium low heat.
- When rice is ready, add to the tomato mixture.
- After peppers are heated, remove from the oven and scoop rice mixture into the peppers.
- Return to oven for about 1/2 hour or until the peppers are soft.
- While the peppers and rice are cooking, add slaw ingredients to bowl.
- Make the dressing: Mash the avocado. Add the vinegar(s), lemon/lime, agave, salt and pepper. Toss well.
Notes
This is just about as healthy as a meal gets. And so delicious.
Protein: beans
Healthy carbohydrates: brown rice
Healthy Fats: Avocado and pumpkin seeds
All kinds of vitamins and minerals. Lycopene from the tomatoes. Additional iron from the pumpkin seeds. Vitamin C from the bell pepper. Iron enhancement for the beans from the tomato and lemon juice. The healthy benefits from this easy and delicious meal go on and on.
