Healthy Gourmet Kitchen

Peppers Stuffed with Rice and Beans

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Peppers Stuffed with Rice and Beans

Peppers Stuffed with Rice and Beans - A classic that always tastes good

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25 min.
ready in 1 hr
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Nutritional values

IN FORM and the German Nutrition Society (DGE) have given this recipe the "Recommended by IN FORM" logo. This logo provides guidance to consumers for a balanced diet. Only healthy recipes that meet all the specified criteria are allowed to carry this logo. Further information on the project "Tested IN FORM recipes" can be found here..

Vitamin C from peppers promotes collagen formation and ensures firm skin and connective tissue. Beans contain plenty of protein as well as fiber, which ensures long-lasting satiety.

Since brown rice is not hulled and polished, the silverskin and germ are still present. As a result, the grain contains plenty of fiber, vitamins and minerals. A healthy and quick alternative is parboiled rice. Due to the special steam pressure process before husking, the valuable ingredients are pressed into the inside of the grain. This allows it to keep up with the unhulled variety, requiring only 16-18 minutes of cooking time instead of 30 minutes.

1 serving contains
(Percentage of daily recommendation)
Calorie407 kcal(19 %)
Protein15 g(15 %)
Fat6 g(5 %)
Carbohydrates64 g(43 %)
Sugar added0 g(0 %)
Roughage14.4 g(48 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E5.7 mg(48 %)
Vitamin K36.6 μg(61 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.4 mg(45 %)
Vitamin B₆0.6 mg(43 %)
Folate112 μg(37 %)
Pantothenic acid1 mg(17 %)
Biotin9.7 μg(22 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C155 mg(163 %)
Potassium931 mg(23 %)
Calcium102 mg(10 %)
Magnesium102 mg(34 %)
Iron5.3 mg(35 %)
Iodine11 μg(6 %)
Zinc2.5 mg(31 %)
Saturated fatty acids1 g
Uric acid133 mg
Cholesterol0 mg
Complete sugar7 g


7 ozs parboiled rice
2 Tbsps olive oil
1 onion
1 garlic clove
14 ozs Kidney beans (can; drained weight)
¾ oz parsley (0.5 Bunch)
1 ½ ozs sun-dried tomatoes (4 dried tomatoes)
2 tomatoes
1 sprig thyme
22 ozs small red Bell pepper
How healthy are the main ingredients?
Kidney beansolive oilparsleythymesaltonion

Preparation steps


Cook rice in 2.5 times the amount of boiling salted water according to package directions for 16-18 minutes. Then drain, drain and leave to cool.


Meanwhile, grease a baking dish with 1 tablespoon oil. Peel onion, garlic, chop both finely. Rinse the beans and drain. Wash parsley, shake dry and chop. Cut dried tomatoes into small pieces. Clean, wash and chop tomatoes. Wash thyme, shake dry and pluck leaves.


Heat the remaining oil in a frying pan. Sauté onion and garlic for 2 minutes over medium heat. Add rice, parsley, beans, dried and fresh tomatoes and sauté for another 2 minutes. Season everything with salt, pepper and thyme.


Wash peppers, cut in half lengthwise and remove seeds and white inner walls. Put the rice mixture into the pods, place in the baking dish, add a little water and bake in a preheated oven at 200 °C / 400 °F for 35 minutes.