Peppers Stuffed with Rice and Beans
Peppers Stuffed with Rice and Beans - A classic that always tastes good
Healthy, because
Even smarter
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.
(Percentage of daily recommendation)
| Calorie | 407 cal. | (19 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 64 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.4 g | (48 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin K | 36.6 μg | (61 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 112 μg | (37 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 9.7 μg | (22 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 155 mg | (163 %) | ||
| Potassium | 931 mg | (23 %) | ||
| Calcium | 102 mg | (10 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 133 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 7 ozs parboiled rice
- salt
- 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
- peppers
- 22 ozs small red Bell pepper
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.
