Did you know that bell peppers have a high amount of vitamin C inside them, making them an important antioxidant source? Vitamin C also helps our bodies absorb iron from plant sources, such as beans. Make this your own by swapping chickpeas for another bean of your choice, or adding in some other sauteed vegetables.
Ingredients
Rice
- 1 ½ cups brown rice, dry
Water
- 3 cups
Oil
- 2 Tablespoons avocado, canola, peanut, sesame or light olive oil
Onion
- 1 medium, diced
Garlic
- 3 cloves, minced
Chickpeas
- 1 can (14.5 oz), drained and rinsed
Diced_Tomatoes
- 1 can (14.5 oz), drained
Feta
- 6 oz feta cheese, crumbled
Bell_Peppers
- 6 medium, any color
Cheese
- ½ cup shredded cheese
Instructions
Step 1
Put rice and water in pot and bring to a boil. Reduce heat to low, cover and simmer until water is absorbed and rice is tender, about 40 minutes. Fluff with fork.
Step 2
Wash and cut tops off peppers. Remove seeds and innards. Place in a baking dish.
Step 3
Add olive oil to frying pan over medium heat. Add onion and sauté until softened. Add garlic, stirring, for about 1 minute. Add diced tomatoes and chickpeas and stir and cook for about 3 minutes.
Step 4
Combine rice, feta, and vegetable mixture. Fill peppers with mixture and top with shredded cheese.
Step 5
Bake at 350°F for 20 minutes.
Notes
Remember to wash your hands and produce before starting. Preheat the oven before starting to cook.
This is meant to be a flexible recipe. Use whatever vegetables, grain and beans you have on hand! Feel free to experiment with different seasoning to change up the flavor.