No Bake Stuffed Peppers
We’re changing things up from your standard burrito or taco wrap by including a “veggie bowl”. This veggie bowl is literally a bowl made from veggies, peppers to be exact! This is not your typical stuffed pepper recipe because it’s easier than ever–there’s no baking required! This recipe is vibrant, delicious and crunchy and makes for the perfect appetizer at a party. Instead of serving dip at a party and risking the germs of the double dippers, you can conveniently serve in bell peppers! This recipe is gluten-free, dairy-free, vegetarian, vegan, and nutritiously amazing!
Anthocyanins in Purple Peppers
If you are making this recipe before the end of summer, be sure to scoop up purple peppers from your local grocery store. These purple gems are not only beautiful but also a nutrition powerhouse. Purple peppers contain different phytochemicals than green, yellow and orange peppers. Phytochemicals protect against oxidative stress in the body. Purple peppers, purple cauliflower, red cabbage, blackberries, red onion, eggplant and all other purple/blue produce are packed with phytochemicals called anthocyanins. Anthocyanins have been associated with decreased inflammation and improved cardiovascular risk factors. A 2015 cross-sectional analysis found that a higher consumption of anthocyanins was associated with lower markers of inflammation and oxidative stress. Pretty impressive!! Checkout this awesome article in Today’s Dietitian for more information on purple produce!
Research on Soy
The filling is a citrusy avocado bean dip that includes lots of additional plant-based nutrients! This recipe is rich in vegetarian sources of protein like edamame, kidney beans and cannellini beans. Many of my patients are hesitant to eat soy because there’s many beliefs that it may be associated with cancer, hypothyroidism and other autoimmune diseases. According to the research whole soy (ex: tofu, tempeh, edamame, miso) has many nutritional benefits and is loaded with isoflavones that have been associated with a decreased risk of cancer, hot flashes and protection against heart disease. Always opt for non-gmo, organic soy!
- 6 bell peppers (any color--I used green and purple)
- 1 cup red onion, diced
- 1/2 cup green onion, diced
- 1 1/2 cups cherry tomatoes, halved
- 1 jalapeno pepper, diced (remove seeds for less kick)
- 1/2 cup cilantro, chopped
- 1 cup non-gmo edamame
- 1 can kidney beans
- 1 can cannellini beans
- 2 avocados, diced
- 1 lemon, juiced
- 1 lime, juiced
- 2 tbsp whole grain mustard
- Salt and pepper
- Cut bell peppers in half and remove seeds.
- In a medium size mixing bowl combine the red onions, green onions, tomatoes, jalapeno pepper, cilantro, edamame, and avocado.
- Pour the kidney beans and cannellini beans into a strainer and rinse with cold water.
- Add the beans to the mixture.
- In a small bowl, mix the lemon juice, lime juice, whole grain mustard, and salt and pepper.
- Pour the liquid over the avocado bean dip.
- Stir all ingredients together.
- Fill each pepper half with 3/4 cup of the avocado bean dip and serve!
|Amount Per Serving|
|% Daily Value*|
|Total Fat 6 g||9.2%|
|Total Carbohydrate 14 g||4.7%|
|Dietary Fiber 7 g||28%|
|Sugars 5 g (Added Sugar: 0 g)|
|Protein 6 g|
|Vitamin A||Vitamin C|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.