Recipe: Mexican Barley Stuffed Peppers

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Looking for a protein and fiber packed lunch or dinner to keep you full and satisfied for hours? Look no further than these Mexican Barley Stuffed Peppers! Each entrée-size portion (two stuffed pepper halves) provides 20 grams of protein and a whopping 20 grams of fiber!

Why you’ll love this!

  • EASY: Simply mix your cooked barley with a few delicious ingredients, fill your bell peppers and cook for 25 minutes!
  • FLAVORFUL: Chewy, hearty barley with black beans, corn, fresh tomato, onion and spices creates a savory lunch or dinner in no time.
  • HEALTHY: Bell peppers are packed with Vitamin C and barley is a whole grain, fiber-rich food.
  • GREAT FOR LEFTOVERS!: These reheat well, making them perfect for lunch the next day.

Ingredients:

  • Quick-cooking barley: Quick-cooking barley can be ready in as little as 10 minutes. A whole grain, barley has a wonderful chewy texture.
  • Black beans: High in fiber and protein. Feel free to substitute other canned beans such as pinto or kidney beans if desired.
  • Corn: Can use yellow or white corn.
  • Bell peppers: Choose whatever color you like the most! Make sure to choose LARGE peppers which will be the best for filling.
  • Onion, tomato, and garlic: Adds freshness and flavor.
  • Olive oil: Add a little moisture and flavor with the garlic and onion mixture.
  • Other spices: Cumin, chili powder and ground red pepper for a Mexican kick!
  • Cheddar cheese: Monterey jack cheese would also be delicious!

Do the flavors of bell peppers vary based on their color?
Yes, the different colors of bell peppers have varying flavors based on their ripening time. Green peppers are harvested before they ripen so they have slightly bitter flavor. Yellow bell peppers are harvested when partially ripened and have a slightly sweet taste. Orange bell peppers are sweeter and harvested at full ripeness. The sweetest pepper is the red bell pepper which is harvested at peak ripeness (and stays on the plant longer than any other pepper).

Mexican Barley Stuffed Peppers
Ingredients:
1 cup quick cooking barley
2 cups water
Dash salt
1 Tbsp. olive oil
1 yellow or white onion, chopped
1 tsp. garlic, crushed
1 15-ounce can black beans, rinsed and drained
1 15-ounce can corn, drained
1 tomato, chopped
1 tsp. cumin, dried
½ tsp. chili powder
Pinch ground red pepper
Salt and pepper to taste
4 bell peppers, cut in half, ribs and seeds removed
¾ cup cheddar cheese, shredded and divided

Directions:
1. Preheat oven to 350 degrees Fahrenheit.
2. In a medium saucepan, bring 2 cups water and dash of salt to a boil. Stir in barley, cover, reduce heat and simmer for 10 to 12 minutes or until tender. Remove from heat and let stand for five minutes.
3. While barley is cooking, in a separate pan, heat olive oil on medium heat and add chopped onion and garlic. Sauté, stirring occasionally for about five minutes or until softened.
4. Add onion, garlic, black beans, corn, tomato and seasonings to cooked barley. Stir in ½ cup shredded cheddar cheese.
5. Place bell pepper halves in a casserole dish that has been sprayed with non-stick spray. Fill each half with barley mixture and sprinkle the remaining ¼ cup cheese over the top. Cover loosely with foil (be sure foil is not pressed against the cheese) and cook for 20 minutes. Remove the foil and bake five minutes more. Makes 8 pepper halves. One half is perfect for a side dish or two halves for an entrée portion.

Forge is delighted to partner with Laura Rutledge, MA, RDN, CSO, a Registered Dietician Nutritionist who focuses on oncology nutrition for during and after cancer diagnosis and treatment. For more information and recipes from Laura check out Nourishing Plate.

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