A red bell pepper supplies nearly eight times the beta-carotene and four times the vitamin C of a green bell pepper.
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Did you know that foods high in carotenoids, such as sweet potatoes, carrots, red bell peppers, and apricots, can reduce risk of breast cancer by 19 percent?
Stuffed Red Peppers
A festive addition to the table, these bright vibrant peppers make for a delicious dish!
Makes 4 servings
1 cup short- or long-grain brown rice
4 medium red bell peppers
2 medium yellow bell peppers
1/4 cup vegetable broth
1 cup chopped onion
1 teaspoon chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
1/4 teaspoon sea salt
1/4 teaspoon ground black pepper
1 (15-ounce) can black beans, drained and rinsed
1 cup seeded and chopped tomato
8 slices Cheddar-style soy or rice cheese
Preheat the oven to 400 F. Bring 2 cups of water to boil in a medium saucepan. Slowly add the rice to the pot, stir once, cover and simmer the rice on low heat for 40 to 45 minutes or until rice is tender. Do not stir while the rice is cooking.
Cut each bell pepper in half lengthwise. Remove seeds and ribs. Bring a large saucepan of water to a boil. Add the bell pepper halves and blanch for about 4 minutes. Drain and pat dry. Heat the broth in a skillet over medium heat. Add the onion and sauté for about 3 minutes. Add chili powder, cumin, oregano, salt, and black pepper. Sauté for 1 minute. Add the beans, rice, and tomato and sauté for 2 minutes.
Stuff bell peppers with the mixture, packing them well. Top each bell pepper with a slice of cheese. Place in an 8 by 8-inch baking dish. Bake bell peppers, uncovered, for about 20 minutes. Set oven to broil. Broil bell peppers for 1 to 2 minutes, until the top is browned and cheese is bubbly.
Per serving: Calories: 425; Protein: 21.2 g; Sodium: 787 mg; Fat: 8.5 g; Carbohydrates: 69.1; Calcium: 135 mg; Saturated Fat: 1.4 g; Sugar: 10.7 g; Iron: 4.1 mg; Calories from Fat: 17.1%; Fiber: 15.6 g; Vitamin C: 195.8 mg; Cholesterol: 0 mg; Beta-Carotene: 1169 mcg; Vitamin E: 2.1 mg
Source: The Get Healthy, Go Vegan Cookbook, by Neal Barnard, M.D. Recipe by Robyn Webb.
Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.