Barley and Edamame Stuffed Peppers

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It’s pepper season! There are brightly colored bell peppers all over the farmer’s markets and grocery stores lately. They’re all priced at a steal of a deal so I got a bunch this past weekend, and needed to come up with a plan to use them. I chopped a few for salads and stir fries. As I was chopping, I decided to try stuffing a few of them and making it a meal.

When you slice the top off a bell pepper, it forms the perfect cup shape for stuffing with just about any filling you like. I’ve done meat, rice and tomatoes. You can stuff it with grains of all kinds. It’s fast, easy, colorful, and I like that the peppers soften just a little bit but retain some of their crunch too. I used chicken in this recipe, but you could easily make it vegetarian or vegan friendly by leaving it out.

Barley and Edamame Stuffed Peppers Barley and Edamame Stuffed Peppers

  • 3/4 cup (150g) barley, uncooked
  • 4 red bell peppers
  • 1 cup (150g) shelled edamame
  • 8 oz grilled chicken breast, chopped
  • 2 Tbsp lime juice
  • 1 tsp cumin
  • 2 Tbsp fresh mint, chopped
  • Salt and pepper, to taste

Cook the barley according to package directions. Slice the tops off the red peppers and remove the seeds from the insides to form pepper cups. Line a baking dish with foil and preheat the broiler on your oven. Place the peppers and tops in the baking dish and broil until they start to brown. Remove from oven.

Mix the barley and remaining ingredients until combined. Fill each pepper cup with the barley mixture. Broil until the top of the filling begins to brown. Remove from oven, place the pepper tops on top, and serve.

Makes 4 servings at approximately 317 calories each – 23g protein, 45g carbs, and 5g fat.

Notes

  • I usually batch cook barley and other grains on the weekend, so I already had my cooked barley in the fridge for this recipe. That saves a bunch of time since you don’t have to wait for the barley to be ready. If you aren’t batch cooking, give it a try and see if it doesn’t streamline things in the kitchen for you.
  • Use different colored peppers and make it a rainbow lunch or dinner.
  • You can substitute just about any grain in this recipe – couscous, rice, wheat berries. You don’t have to use barley. You could even use lentils or beans to mix things up.

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