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Healthy Recipe: Rainbow Bell Pepper Boats with Garbanzo Beans and Kale
Nutrition / U.S. Department of Agriculture

Red, orange and yellow bell peppers stuffed with garbanzo beans, kale, walnuts and brown rice make a delicious Mediterranean-influenced vegetarian dish.


  • 2 cups instant brown rice (cooked)
  • 4 medium bell peppers (red, yellow, and orange)
  • 2 cups kale (chopped)
  • 1 can 15 oz garbanzo beans, unsalted
  • 1/2 cup walnuts (chopped)
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper


  1. Preheat oven to 375 degrees.
  2. Cook rice according to package directions.
  3. Slice bell peppers in half vertically and remove seeds.
  4. Reserve about half of garbanzo beans; mash remaining portion with a fork.
  5. Mix rice with kale, garbanzo beans (mashed and whole), nuts, salt, and pepper.
  6. Fill peppers with mix; place in baking dish and cover.
  7. Bake about 30 minutes.
  8. Remove lid and bake more 5 more minutes.

Nutrition Information per serving (makes 4 servings):

Calories: 330, Total Fat: 11 g, Total Carbohydrate: 48 g, Dietary Fiber: 9 g, Protein: 11 g

For complete nutritional information and to view more recipes from the What’s Cooking? USDA Mixing Bowl database, click on the "Learn More" button below!

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