Mexican · lunch, dinner
Mexican-Style Black Bean and Rice Stuffed Peppers
Video by Cooking with Coit on YouTube · Open on YouTube
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
Each serve has about 12 g of fibre and 17 g of protein from black beans, corn and cheese, and the roasted peppers supply well over a day's vitamin C.
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Ingredients 16
Method
Tap a time to watch that step in the video.
- Heat the oven to 200 °C (400 °F). Halve the peppers lengthwise through the stem, cut out the seeds and white ribs, spray lightly with olive oil and roast for 20–25 minutes until blistered and tender. 0:48
- Meanwhile heat 1 tbsp olive oil in a large pan and cook the onion with the salt for 2–4 minutes until soft. Add the tomatoes and cook 3–5 minutes until they break down. 3:49
- Stir in the garlic and taco seasoning for 30–60 seconds on lower heat so the spices don't burn. 4:50
- Add the black beans, corn, green onions and cooked rice and stir until hot. Season with pepper. 5:47
- Fill the roasted pepper halves with the mixture, top with the cheese and bake about 10 minutes until melted. Garnish with cilantro. 6:51
Tip. The filling keeps 4 days in the fridge and the stuffed peppers freeze for 3 months. Quinoa, lentils or pinto beans work in place of the rice or black beans. Store-bought taco seasoning is often saltier, so taste first.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 44%
- Protein 19%
- Fat 37%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 32% of the 40 g of net carbs come from the mexican rice. To cut carbs, try cauliflower rice instead, or half and half.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High268%
241 mg a serve, mostly from red bell peppers (95%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Folate High50%
201 µg a serve, mostly from black beans (43%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B6 High45%
0.8 mg a serve, mostly from red bell peppers (68%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin A High43%
387 µg a serve, mostly from red bell peppers (73%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin K High41%
49 µg a serve, mostly from green onions (53%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin E High32%
4.8 mg a serve, mostly from red bell peppers (60%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Zinc High25%
2.7 mg a serve, mostly from pepper jack cheese (29%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Magnesium High24%
101 mg a serve, mostly from black beans (40%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Calcium High20%
254 mg a serve, mostly from pepper jack cheese (71%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Iron High20%
3.7 mg a serve, mostly from black beans (33%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium Source19%
900 mg a serve, mostly from red bell peppers (42%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Selenium Source16%
8.9 µg a serve, mostly from mexican rice (42%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-3 Source13%
0.2 g a serve, mostly from black beans (28%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
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Vitamin B128%
0.2 µg a serve, mostly from pepper jack cheese (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin D1%
0.1 µg a serve, mostly from pepper jack cheese (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Cooking with Coit; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.