Note: This recipe is especially for kids who must avoid gluten, a type of protein found in many foods.

    This light vegetarian, gluten-free dish can be served with steamed veggies, a salad, or baked potato.

    Prep time: 40 minutes

    What you need:

    • 3 bell peppers
    • 15-ounce can black beans, drained and rinsed
    • 1 cup corn
    • 1 cup cooked rice
    • 1/2 cup onions, finely chopped
    • 1-1/2 teaspoons cumin
    • 1 ounce light cheddar cheese, grated
    • 1 ounce jalapeño Jack cheese, grated
    • 2 cloves garlic, minced
    • 1 teaspoon cilantro
    • 1/4 cup water
    • nonstick cooking spray

    What to do:

    1. Preheat oven to 350°F (176°C). Spray 9"x 13" pan with nonstick cooking spray.
    2. Cut peppers in half lengthwise and remove seeds.
    3. In a large bowl, combine remaining ingredients except cheese.
    4. Fill each pepper half with bean mixture and place in pan.
    5. Pour ¼ cup water into the pan around the peppers.
    6. Cover with aluminum foil and bake for 30 minutes.
    7. Remove foil and sprinkle each half with cheese. Bake uncovered for 5 minutes or until cheese is melted.

    Nutritional analysis (per serving):

    • 195 calories
    • 10g protein
    • 4g fat
    • 2g sat. fat
    • 32g carbohydrate
    • 7g fiber
    • 9mg cholesterol
    • 254mg sodium
    • 102mg calcium
    • 2.4mg iron

    Serves: 6

    Serving size: 1/2 pepper

    Note: Nutritional analysis may vary depending on ingredient brands used.

    Variations and suggestions:
    Any color of peppers will work well in this recipe. If you would like to add meat, you can add ½ cup cooked ground beef or turkey to the bean mixture.

Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.
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