Overstuffed Peppers


1 T. extra-virgin olive oil
1 to 2 onions, chopped
1 stalk celery, diced
1 carrot, diced
1 bell pepper, diced
2 to 3 cloves garlic, minced
3 c. cooked brown rice
1 c. cooked black or kidney beans
3 T. tahini
2 t. tamari
1/2 t. basil
1/2 t. oregano
1/4 c. minced fresh cilantro
salt-free vegetable seasoning, to taste
8 lg. bell peppers, hollowed out for stuffing


Preheat the oven to 350 deg. F. In a large, heavy skillet, heat the oil and sauté the onions, celery, carrot, and bell pepper until tender. Add the garlic and sauté another 2 to 3 minutes. Add the rice, beans, tahini, and seasonings. Mix well.

Stuff each pepper with the mixture. Place them in a baking dish with about 1/2 cup water in the bottom of the dish to prevent the peppers from drying out. Bake 25 to 35 minutes, or until the peppers are soft. Serve hot with a dollop of salsa or guacamole. Yield: 8 servings.

Nutritional Information:

Calories per serving: 198; protein: 5 grams; fat: 5 grams; carbohydrates: 33 grams.

Georgia E. Hodgkin, Ed.D., R.D., is an associate professor in the Department of Nutrition and Dietetics in the School of Allied Health Professions at Loma Linda University, Loma Linda, California.

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