White Bean and Barley Stuffed Peppers

I love stuffed peppers!  Warm, hearty, filling...yum.  In this recipe the classic rice and meat stuffing has been "plantified" with white beans and barley (and a bunch of other herbs and vegetables).  This is a great stick to your ribs, cold winter night, kind of meal that you can feel good about.  They can be cut up and shared along side a salad or eaten as a stand alone meal.  The barley is loaded with fiber, the beans are a great source of protein and iron, and the veges are full of vitamins and minerals.  I am literally stuffing nutrients into nutrients; plants into plants.  I wish I had a clever name for that...you know like when you stuff a chicken into a duck and then into a turkey and call it a turducken.  I guess plants stuffed into plants is just called healthy :)  I hope you enjoy this artery clearing, instead of clogging, version of stuffed peppers.

Alright, are you ready to see what we are making?

The Peppers

4 large bell peppers, tops cut off, seeds and ribs removed
*look for peppers that have flatter bottoms and can stand on their own
**any color works

The Stuffing

1 cup dry pearled barley
2 cups of vegetable broth
1 tablespoon red wine vinegar
2 ribs of celery, chopped
2 carrots, chopped
2-3 cups of spinach
1/2 white or yellow onion, chopped
3 garlic cloves, minced
1/4 cup chopped fresh parsley (or 1 tablespoon dried)
2 teaspoons dried oregano
1 teaspoon dried thyme
1 15 oz can cannellini beans, drained and rinsed
1 15oz can of crushed red tomatoes and juices

*throw in a jalapeno or some crushed red pepper if you like a little heat

See the Taco Tuesday #2 - Black bean and Barley Tacos post for more information about the different kinds of barley.

Pictures are to be read left to right, top to bottom

To make the stuffing, start by heating a drizzle of olive oil (cooking spray or a little water works well too) in a large soup pot. Then throw in the carrots, celery, and onion; cook them down until they start to sweat.

Then throw in the garlic and spinach and let them cook down a little.

Add the dried thyme and oregano, mix well.

Add the barley, mix well, and let it toast a little to build a nutty flavor.

Next, stir in the red wine vinegar.

Finally, add the tomatoes and vegetable stock.  Cover and let simmer for about 20 minutes.

Once the liquid is absorbed and the barley is tender, gently fold in the beans.  Allow the mixture to cool slightly so you can stuff the peppers with it without burning your fingers.  No trips to the ER while cooking!

Pre-heat your oven to 375 degrees F. Place the peppers in a glass baking dish and fill them to the brim with the stuffing, packing it down as you go.  Don't get greedy and overfill them though or else you will have a mess.  Cover the dish with foil and into the oven it goes for about 45 minutes.  Check the peppers and make sure they are tender, but don't eat them yet!  If they are tender, take off the foil and put them back in the oven for another 10-15 minutes to brown a little.









Ok, now it is time to eat.  Enjoy your plants stuffed with more plants.  Feel free to mix up the herbs or veges in these to whatever you like.  I have entertained the thought of doing a Mexican spiced version, a Thai version with peanut sauce, or a Jamaican jerk version.  The possibilities are endless, well that's not true, but there are a lot of options.




Happy eating and best health,

Dr. G