Barley Stuffed Peppers | Whittier, CA | PIH Health

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Published on November 08, 2021

Barley Stuffed Peppers

These barley stuffed peppers make a great vegetarian entrée that packs a high-fiber punch. You’ll never miss the beef with the low-fat, high-protein bean and barley stuffing. The high fiber in barley may help stave off hunger and studies have also found that barley may reduce bad cholesterol and triglycerides.

Ingredients

Photo of stuffed bell peppers

  • 1/2 cup barley
  • 1 1/2 cups low sodium vegetable broth
  • 3/4 cup diced zucchini
  • 1 cup black beans, pureed
  • 1/2 cup corn
  • 1/2 cup chopped Vidalia onions
  • 2 garlic cloves, minced
  • 1 cup shredded low-fat cheddar cheese
  • 1 3/4 cups no salt added tomato sauce
  • 1 tsp chili powder
  • Cayenne pepper to taste
  • 4 bell peppers tops cut off, seeds and ribs removed

Preparation

  • Preheat oven to 350°. In a small saucepan over high heat, boil barley in broth until tender, about 30 to 45 minutes. In a large bowl, combine barley, zucchini, black beans, corn, onion, garlic, cheddar cheese, 1/2 cup of tomato sauce, chili powder and cayenne pepper and mix together thoroughly.
  • Spoon mixture into peppers. In a small casserole dish, spread 1/4 cup of tomato sauce. Place stuffed peppers, standing, in casserole dish. Pour remaining tomato sauce on top of stuffed peppers.* Bake for 45 minutes, covered.
  • *Make ahead tip: Keep covered stuffed peppers in refrigerator for up to 24 hours before baking.

Nutrition Facts

Serving size 

  • 1 stuffed pepper

Per Serving 

  • Calories: 293
  • Fat: 3g
  • Saturated Fat: 1g
  • Cholesterol: 6mg
  • Sodium: 268mg
  • Carbohydrates: 53g
  • Fiber: 13g
  • Protein: 17g

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