ITCA WIC

Tepary Bean and Tomato Stuffed Bell Peppers

Tepary beans are high in fiber and are a good source of iron Tomatoes and Bell Peppers hare high in vitamin C and antioxidants Fiber helps control blood sugar and reduce the chance of heart disease Vitamin C helps your body use iron more efficiently The combination of fiber, iron and vitamin C provides a lot of nutrition in one meal!

Ingredients

  • 4 large bell peppers any color cut in half or lengthwise, clean out the inside and rinse
  • 1 C cooked tepary beans you can use canned or cooked from dried beans
  • 1 C diced tomatoes canned or fresh
  • 1 C shredded cheese
  • 1/2 C finely diced onion
  • 2 cloves garlic minced
  • 1 tsp olive oil
  • 1 tsp ground cumin
  • 1/2 tsp chili powder
  • Salt and pepper to taste
  • Fresh cilantro or parsley for garnish optional

Instructions

  • Place bell pepper halves in an oven-safe baking dish
  • In a skillet, heat the olive oil over medium heat
  • Add diced onion and garlic, cook for 2-3 minutes until soft
  • Add cooked tepary beans and diced tomatoes to skillet
  • Sprinkle in ground cumin, chili powder, salt, and pepper
  • Stir well and cook for 3-4 minutes, allowing the flavors to combine
  • Carefully stuff each bell pepper with the tepary bean and tomato mixture, packing it down gently as you go
  • Sprinkle shredded cheese evenly over the tops of the stuffed bell peppers
  • Place the stuffed bell peppers in a baking dish and cover with aluminum foil
  • Bake in the preheated oven at 375 degrees F for 25-30 minutes, or until the peppers are tender and the cheese is melted and bubbly

Notes

Mix in ground meat or tofu
Try different herbs and spices or even hot sauce to make it spicy
Add brown rice, along with the beans, to create complete a protein without meat
Stuff and cook the small peppers and store as an easy-to-grab snack

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