3 min read

Stuffed Bell Peppers with Brown Rice and Black Beans

Overhead shot of Stuffed Bell Peppers with Brown Rice and Black Beans plated appetizingly in a wooden board
High FiberPrebioticVeganGluten-Free
Prep Time15 min
Cook Time35 min
Total Time50 min
Servings4

Stuffed peppers have been a dinner-table classic forever, and it turns out they're quietly excellent for your gut too. The trick is using day-old cold brown rice, which develops more resistant starch than fresh rice, then packing it with black beans for extra prebiotic power. The result is 13 grams of fiber tucked inside a meal that looks and tastes like comfort food. If you're eating more meatless dinners generally, our piece on flexitarian eating and gut health is worth a look.

Ingredients

  • 4 large bell peppers, tops cut off and seeds removed
  • 1 cup cooked brown rice (day-old, cold)
  • 1 can (400g) black beans, drained
  • 1 cup corn kernels (fresh, frozen, or canned)
  • 1 medium onion, finely diced
  • 3 garlic cloves, minced
  • 1 can (400g) diced tomatoes
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • 1 tbsp olive oil
  • Salt and pepper
  • Fresh coriander and lime to serve

Instructions

  1. Preheat oven to 190C. Heat olive oil in a skillet. Cook onion until soft, 5 minutes. Add garlic and spices, cook 1 minute.
  2. Add diced tomatoes, beans, corn, and brown rice. Stir and cook 5 minutes until slightly thickened. Season.
  3. Place peppers cut-side up in a baking dish. Fill each with the rice mixture.
  4. Add 1cm of water to the base of the dish. Cover with foil and bake 30 minutes.
  5. Remove foil and bake uncovered 5-10 more minutes. Serve with fresh coriander and lime.

Nutrition Facts (per stuffed pepper)

Calories 310
Total fat 5g
Total carbohydrates 56g
Dietary fiber 13g
Protein 13g
Sodium 380mg

Why This Is Good for Your Gut

Day-old brown rice has significantly higher resistant starch than freshly cooked, acting as a potent prebiotic. Black beans carry galactooligosaccharides that directly feed Bifidobacterium in the colon. Bell peppers supply vitamin C to support collagen production in the gut lining, and garlic plus onion contribute further with prebiotic inulin.

Cook extra rice a day ahead specifically for this. It's a small step that makes a real difference in the payoff. The same rice-and-bean combo also shows up in our sweet potato and black bean Buddha bowl and chickpea and spinach curry.

This recipe is for informational purposes only and is not a substitute for professional dietary advice.

Related reading
Share this article

Read next

Overhead shot of Roasted Tomato and White Bean Soup plated appetizingly in a ceramic bowl Roasted Tomato and White Bean Soup
Overhead shot of Egg and Avocado Snack Plate plated appetizingly in a wooden board Egg and Avocado Snack Plate FlexitarianLight SnackGluten-FreeVegetarian Prep Time10 min Cook Time10 min Total Time20 min Servings2 Soft-boiled eggs, sliced avocado, cherry tomatoes,... Overhead shot of Split Pea Soup with Turmeric and Carrots plated appetizingly in a ceramic bowl Split Pea Soup with Turmeric and Carrots VeganHeart-HealthyHigh FiberAnti-Inflammatory Prep Time10 min Cook Time40 min Total Time50 min Servings4 Split peas cook down into something... Overhead shot of Marinated White Bean and Herb Salad plated appetizingly in a wide clean plate Marinated White Bean and Herb Salad FlexitarianLight SnackHigh FiberVegan Prep Time10 min Cook Time0 min Total Time10 min Servings4 White beans marinated in olive...