Heart Healthy Vegetarian Stuffed Peppers Recipe

Barley-stuffed peppers pack a high-fiber punch in this deliciously savory vegetarian recipe. Chopped onions, cheddar cheese, and puréed black beans create the base of the heart-healthy filling.
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Ingredients
Recipe yields 4 servings
1/2 cup barley
1 1/2 cups low sodium vegetable broth
3/4 cup diced zucchini
1 cup black beans, pureed
1/2 cup corn
1/2 cup chopped Vidalia onions
2 garlic cloves, minced
1 cup shredded low-fat cheddar cheese
1 3/4 cups no salt added tomato sauce
1 tsp chili powder
Cayenne pepper to taste
4 bell peppers tops cut off, seeds and ribs removed
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Directions
Step 1

Preheat oven to 350°. In a small saucepan over high heat, boil barley in broth until tender, about 30 to 45 minutes. In a large bowl, combine barley, zucchini, black beans, corn, onion, garlic, cheddar cheese, 1/2 cup of tomato sauce, chili powder and cayenne pepper and mix together thoroughly.

Step 2

Spoon mixture into peppers. In a small casserole dish, spread 1/4 cup of tomato sauce. Place stuffed peppers, standing, in casserole dish. Pour remaining tomato sauce on top of stuffed peppers.* Bake for 45 minutes, covered.

Step 3

*Make ahead tip: Keep covered stuffed peppers in refrigerator for up to 24 hours before baking.

Prep Time: 90 minutes
Servings: 4
Calories: 293
Make this for:
Dietary Review:
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian. Click here to learn more.
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Nutrition facts
Serving Size: 1 stuffed pepper
Per serving:
calories:293
total fat:3g
sat fat:1g
cholesterol:6mg
sodium:268mg
total carb:53g
fibers:13g
proteins:17g

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Heart Healthy Vegetarian Stuffed Peppers Recipe

Ingredients
Recipe yields 4 servings
1/2 cup barley
1 1/2 cups low sodium vegetable broth
3/4 cup diced zucchini
1 cup black beans, pureed
1/2 cup corn
1/2 cup chopped Vidalia onions
2 garlic cloves, minced
1 cup shredded low-fat cheddar cheese
1 3/4 cups no salt added tomato sauce
1 tsp chili powder
Cayenne pepper to taste
4 bell peppers tops cut off, seeds and ribs removed
Directions
Step 1

Preheat oven to 350°. In a small saucepan over high heat, boil barley in broth until tender, about 30 to 45 minutes. In a large bowl, combine barley, zucchini, black beans, corn, onion, garlic, cheddar cheese, 1/2 cup of tomato sauce, chili powder and cayenne pepper and mix together thoroughly.

Step 2

Spoon mixture into peppers. In a small casserole dish, spread 1/4 cup of tomato sauce. Place stuffed peppers, standing, in casserole dish. Pour remaining tomato sauce on top of stuffed peppers.* Bake for 45 minutes, covered.

Step 3

*Make ahead tip: Keep covered stuffed peppers in refrigerator for up to 24 hours before baking.

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