Serves 1 · Prep 10 min · Cook 48 min · 570 calories per serving
Hearty bell peppers filled with a savory mix of seasoned ground beef, rice, beans, and corn, baked to perfection with a melted cheese topping.
Why it's healthy
This dish offers a balanced nutritional profile in one serving. The bell pepper itself is an excellent source of Vitamin C, a powerful antioxidant crucial for immune function, and Vitamin A for vision health. Lean ground beef provides high-quality protein for muscle maintenance and is a rich source of heme iron and Vitamin B12, essential for red blood cell formation and energy. Black beans contribute significant dietary fiber, which aids in digestion and promotes satiety, along with plant-based protein and important minerals like magnesium and potassium. The inclusion of tomatoes adds lycopene, another antioxidant linked to reduced risk of certain chronic diseases.
Ingredients
1 large bell pepper (any color)
115g lean ground beef
1/4 medium onion, chopped
1 clove garlic, minced
90g cooked rice
45g canned black beans, rinsed
40g frozen or canned corn
60g diced tomatoes or tomato sauce
1 tsp chili powder
1/2 tsp cumin
1/4 tsp dried oregano
28g shredded Monterey Jack or cheddar cheese
1 tbsp olive oil
Salt and pepper to taste
Instructions
Preheat oven to 190°C (375°F).
Cut the bell pepper in half lengthwise and remove seeds and membranes. Place cut-side up in a baking dish and bake for 15 minutes to soften.
While peppers bake, heat olive oil in a skillet over medium-high heat. Add onion and cook until soft, about 3-4 minutes.
Add ground beef and garlic to the skillet. Cook until the beef is browned, breaking it up with a spoon. Drain off any excess fat.
Stir in the chili powder, cumin, oregano, salt, and pepper. Cook for 1 minute until fragrant.
Add the diced tomatoes, cooked rice, black beans, and corn. Stir everything together and cook for 2-3 minutes until heated through.
Remove the pre-baked peppers from the oven. Spoon the beef and rice mixture evenly into the pepper halves.
Top generously with the shredded cheese.
Bake for 20-25 minutes, or until the filling is bubbly and the cheese is melted and golden brown.