This is an example of recipe that looks challenging, and certainly photo-worthy thanks to the array of colors, but is actually much simpler to make than most dishes. The bell peppers only need to be sliced in half, the rice is essentially regular old steamed rice (with some added veggie flair), the beans can be added straight from the can if you are short on time, and the cheese and cilantro are both added just as they are. Cradling these basic, healthy ingredients in a bed of bell peppers is essentially making a phytochemical-rich variation on a very familiar theme.
As a Caribbean woman, rice and beans are a staple in my home, so I always have bags of rice and cans or bags of beans in my pantry. The canned beans are for the days when I need to make a quick meal, while the bagged beans are there for when I actually plan my meals ahead of time. While the latter are the best option if you are concerned about sodium intake and saving money, it is always good to have canned beans on hand. No matter which type you prefer, beans are generally a healthy food to have on hand and they provide loads of fiber, a nutrient that most people do not consume enough of. My only caveat is that intake of those varieties of beans that are prepared with a lot of sugar, like baked beans, should be kept to a minimum.
The best thing about this recipe is that it is a one-pan dish; the peppers provide your serving of veggies, the beans and cheese provide fiber, protein, and fat, and the rice adds starch, making this a complete meal.
Let’s take a moment to talk about why bell peppers are so great!
Ingredient spotlight: Bell peppers
Bell peppers are a source of lycopene, a carotenoid with antioxidant properties. Interestingly, the amount of lycopene that they contain is dependent on the variety, the climate conditions and soil that they were grown in, how they are handled post-harvest, culinary preparation, and numerous other factors. Red bell peppers may have anywhere from two to nine times more lycopene than their green counterparts (the same difference can be seen in the price tag!). As an antioxidant, lycopene helps to reduce inflammation and protect our hearts and brains from chronic degenerative diseases.
Now, on to the recipe!
This recipe yields 4 servings.
Ingredients:
4 sweet red bell peppers
1.5 cups jasmine rice (before cooking)
1/2 red onion, chopped
1/4 red bell pepper, chopped
1.5 cups black beans
1 cup fresh cilantro
1 cup shredded cheddar cheese
1 tbsp olive oil
2 tsp salt
1 lime
Directions:
Start by steaming the rice, using 1 part rice, 2 parts water, and 2 tsp of salt. After the rice is done, add the chopped onion and bell pepper, mix well, and let that sit.
Slice the bell peppers in half and remove the seeds. In a large baking pan, spread the olive oil over the bottom of the pan, then lay out the halved peppers.
Fill the peppers with the rice, beans (straight from the can, or stewed and seasoned to your liking!), and cheese and bake on 400F for about 30 minutes.
Once you remove the dish from the oven, top the peppers with fresh cilantro and a little lime juice.
Prep time:
30 minutes
Cook time:
30 minutes
Total time:
1 hour
Enjoy today.
~Recipe by Michelle Adams @YellowCedarNutrition~
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