Barley Stuffed Peppers Recipe
These barley stuffed peppers make a great vegetarian entrée that packs a high-fiber punch. You’ll never miss the beef with the low-fat, high-protein bean and barley stuffing. The high fiber in barley may help stave off hunger and studies have also found that barley may reduce bad cholesterol and triglycerides.
Ingredients
- 1/2 cup barley
- 1 1/2 cups low sodium vegetable broth
- 3/4 cup diced zucchini
- 1 cup black beans, pureed
- 1/2 cup corn
- 1/2 cup chopped Vidalia onions
- 2 garlic cloves, minced
- 1 cup shredded low-fat cheddar cheese
- 1 3/4 cups no salt added tomato sauce
- 1 tsp chili powder
- Cayenne pepper to taste
- 4 bell peppers tops cut off, seeds and ribs removed
Preparation
- Preheat oven to 350°. In a small saucepan over high heat, boil barley in broth until tender, about 30 to 45 minutes. In a large bowl, combine barley, zucchini, black beans, corn, onion, garlic, cheddar cheese, 1/2 cup of tomato sauce, chili powder and cayenne pepper and mix together thoroughly.
- Spoon mixture into peppers. In a small casserole dish, spread 1/4 cup of tomato sauce. Place stuffed peppers, standing, in casserole dish. Pour remaining tomato sauce on top of stuffed peppers.* Bake for 45 minutes, covered.
- *Make ahead tip: Keep covered stuffed peppers in refrigerator for up to 24 hours before baking.
Nutrition Facts
Serving size
Per Serving
- Calories: 293
- Fat: 3g
- Saturated Fat: 1g
- Cholesterol: 6mg
- Sodium: 268mg
- Carbohydrates: 53g
- Fiber: 13g
- Protein: 17g
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