Gut Healthy Roasted Stuffed Peppers with Lime Vinaigrette For Your Taco Tuesday
This recipe for Roasted Stuffed Peppers with Lime Vinaigrette combines a few favorite ingredients into one dish. This seriously is the best stuffed peppers recipe!
Homemade refried beans, black beans, lime, onion and garlic, and of course cheese, come together to perfection! you can top with some leafy greens and cherry tomatoes or serve à la carte.
This post is all about roasted stuffed peppers!
HEALTHY MICRO SUPERSTARS FEATURED IN roasted stuffed peppers
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What Steps Are Involved to Put This Thing Together?
- First, make the refried beans in the Instant Pot. This literally takes less than 5 minutes to put together.
- Second, roast the bell peppers. About 3 minutes prep time.
- Third, make the vinaigrette while the bell peppers and beans are cooking. This is pretty quick in the food processor.
- Fourth, make the black bean sauté.
- Finally, stuff the roasted bell peppers.
- Enjoy! This meal is vegetarian and packed with delicious ingredients that are good for your gut!
Gut Healthy Foods in Easy Roasted Stuffed Peppers
Eating healthy doesn’t have to be a challenge! Roasted stuffed peppers are an easy and delicious way to get your daily dose of gut healthy foods. This dish is packed with nutritious ingredients like bell peppers, garlic, and herbs that help promote a healthy gut microbiome. You can layer spinach and cherry tomatoes on topped of your stuffed pepper to make it even more flavorful. Whether you’re looking for a quick lunch or dinner option or just want an easy way to get your daily intake of gut friendly foods, roasted stuffed peppers are sure to hit the spot!
First, let’s get to the recipe below. Then, if you are still interested in learning more on how gut healthy ingredients support a healthy you, keep reading!
Gut Healthy Roasted Stuffed Peppers with Lime Vinaigrette For Your Taco Tuesday
Equipment
- 1 baking sheet
- 1 skillet
Ingredients
Refried Beans
- 2 1/2 cups pinto beans, dried
- 6 cups vegetable stock
- 3 cloves garlic diced
- 1 whole onion cut in half and peeled
- 1 tsp Mediterranean sea salt
- 2 tsp ground pepper
- 1 1/2 tsp cumin
- 1/2 tsp red pepper flakes
Stuffed Bell Peppers
- 2 cans black beans drained and rinsed
- 6 whole bell peppers red, yellow, orange, halved and deseeded
- 1 large Spanish onion
- 4 cloves garlic diced
- 1 1/2 tbsp olive oil extra virgin
- 2 tsp cumin
- 1 tsp chili powder
- 1 tsp smoked paprika
- 2 cups shredded cheddar cheese
- 1/4 tsp cayenne pepper
Lime Vinaigrette
- 1/2 cup fresh mint chopped into small pieces
- 1/2 cup fresh parsley Italian, chopped into small pieces
- 1/4 cup fresh sage chopped into small pieces
- 4 shallots diced
- 2 cloves garlic minced
- 3 small limes zested and juiced
- 2 tsp honey raw
- 1 tbsp ground pepper
- 1 tsp Mediterranean sea salt
- 1/4 tsp crushed red pepper flakes
- 1/2 cup olive oil extra virgin
Toppings
- 1 pint cherry tomatoes halved length-wise, so the tomatoes don't squirt!
- 8 oz baby spinach
Instructions
Make the Refried Beans (Click for Recipe)
- Add the pinto beans, onion, salt, pepper, stock, garlic, cumin, and red pepper flakes to the Instant Pot and press beans with timer set to 45 minutes. Continue according to directions in my refried beans recipe here.2 1/2 cups pinto beans, dried, 6 cups vegetable stock, 3 cloves garlic, 1 whole onion, 1 tsp Mediterranean sea salt, 2 tsp ground pepper, 1 1/2 tsp cumin, 1/2 tsp red pepper flakes
Roast the Bell Peppers
- Preheat the oven to 400 degree Fahrenheit.
- Wash the bell peppers.6 whole bell peppers
- On a cutting board, halve the peppers lengthwise. Remove the stem and seeds inside. Rinse again.
- Place the bell peppers inside facing up (skin side facing down) on a baking sheet covered in aluminum foil.
- Bake for 25-28 minutes. While this is cooking, make the lime vinaigrette and the black bean stuffing.
- After 25-28 minutes remove the peppers from the oven. Voila! You have just made homemade roasted bell peppers.
Make the Lime Vinaigrette
- In a medium sized bowl, combine the olive oil, lime zest, lime juice, garlic, pepper, salt, crushed red pepper, and honey. Whisk or stir rapidly with a fork. Then, add the mint, parsley, sage, shallots. Stir or whisk again. Pour into a measuring cup to serve. Set aside.1/2 cup fresh parsley, 1/4 cup fresh sage, 4 shallots, 2 cloves garlic, 3 small limes, 2 tsp honey, 1 tbsp ground pepper, 1 tsp Mediterranean sea salt, 1/4 tsp crushed red pepper flakes, 1/2 cup olive oil, 1/2 cup fresh mint
Make the Black Bean Stuffing
- In a medium sized skillet, pour olive oil and turn on burner to medium heat.1 1/2 tbsp olive oil
- Add the onion, saute, stirring, for about 3 minutes until onions turn slightly translucent.1 large Spanish onion
- Add the garlic. Continue to saute, stirring regularly.4 cloves garlic
- Dump in the black beans. Saute, stirring regularly.2 cans black beans
- Add the seasoning: cumin, chili powder, smoked paprika, salt, and ground pepper. Sprinkle 1/4 tsp cayenne pepper.2 tsp cumin, 1 tsp chili powder, 1 tsp smoked paprika , 1/4 tsp cayenne pepper
Stuff the Peppers
- Take one of the roasted halves of bell pepper.
- First, fill half way with refried beans.
- Next, fill the other ½ with black bean mix.
- Then, top with shredded cheddar cheese. Repeat until all roasted pepper halves are filled.2 cups shredded cheddar cheese
Broil the Peppers Briefly
- Broil on the same baking sheet in the oven for 3-4 minutes. Remove.
Top with Tomatoes and Spinach and Lime Vinaigrette
- Top with cherry tomatoes, baby spinach, and lime vinaigrette if desired. Serve with tortilla chips. Enjoy!1 pint cherry tomatoes, 8 oz baby spinach
Video
Nutrition
Homemade Roasted Bell Peppers
Roasting bell peppers is one of those slightly intimidating but actually SUPER EASY cooking hacks that anyone can do at home! There’s no need to be intimidated – while you can easily find jarred roasted red pepper slices in most grocery stores, doing it at home is cheaper and better for you! When you jar a vegetable that is not fermenting, you are often missing out on the plethora of healthy and beneficial bacteria that lie within. These superhero bacteria are essential for keeping our gut healthy and aiding in digestion.
Fear not, there is a better way! You can roast your own bell peppers easily at home. First, preheat your oven to 400 degrees Fahrenheit. Wash your bell peppers. On a cutting board, halve the peppers lengthwise. Remove the stem and seeds inside. Rinse again. I like to roast inside up (skin side facing down) on a baking sheet covered in aluminum foil. The foil is optional, and really just eliminates clean up.
Bake for 25-28 minutes. Voila! You have just made homemade roasted bell peppers. Roasted stuffed peppers are a delicious addition to antipastos, pizzas, salads and more, adding a subtle smoky flavor and vibrant color that elevates any dish!
Refried Beans in the Instant Pot
Making homemade refried beans in the instant pot is an easy way to get healthy protein in your meals, prep for school lunches, or quick dinners on the go. Did I mention refried beans from scratch are CHEAP?! This inflation buster recipe uses pinto beans as the main ingredient keeping you and your pocketbook lean!
Homemade refried beans are so cheap and can be really healthy too! A pound of dried pinto beans is less than $2.00 at most stores and can serve 8-10 people! Did I mention how healthy pinto beans are? Yeah, refried beans are going to be your next staple recipe for weekly lunch and dinner prep! Use some of the refried beans in the roasted stuffed peppers, and save the rest for other gut healthy meals!
Refried Beans from Scratch Contain Important Antioxidants
Kaempherol is a primary component in pinto beans which means it is also a primary gut healthy superstar in refried beans from scratch! Kaempherol is an antioxidant, and has been linked to decreased risk of chronic diseases including cerebrovascular disease, or your blood flow (Knekt et al., 2002). It also contains other polyphenols and flavonoids, antioxidants that protect you from disease (Lobo et al., 2010).
Refried Beans Homemade May Regulate Your Blood Sugar
Pinto beans have been shown to regulate blood sugar. In a randomized clinical study on individuals with Type II diabetes, pinto beans showed significant improvement to regulating sugar levels (Thompson et al., 2012). Given that they have a low glycemic index, pinto beans are able to digest slowly. Slow digestion keeps blood sugar from spiking and keeps your energy levels more consistent over time (Thompson et al., 2012). Another study on the impact of food on our blood sugar levels found similar results (Ojo et al., 2018). So, opt for a refried bean burrito or quesadilla to feel full, longer!
Healthy Benefits of Bell Peppers
Bell peppers are often thought of as vegetables, but they are actually fruits. They have a ton of antioxidants and vitamins, making them an excellent addition to your meal rotation. For another meal idea with bell peppers, check out Take Out Worthy Kung Pao Shrimp and Basmati Rice!
High in water, similar to cucumbers, bell peppers are a nutrient dense vegetable. With a low calorie burden, bell peppers pack a good deal of nutritional benefit with little cost. They are an excellent source of healthy carbs, protein, fat, and fiber. Similar to kale and carrots, the antioxidants in bell peppers support healthy eyes. Additionally, as a rich source of vitamin C, they may prevent anemia or low iron levels.
Bell Peppers and Your Eye Health
Doctors have found certain antioxidants support eye health. Antioxidants including lutein and zeaxanthin decrease eye degeneration and likelihood for cataracts (Abdel-Aal et al., 2013; Carpentier et al., 2009; Moeller et al., 2000). Results show consumption of these antioxidants in food can largely decrease your risk for cataracts (Karppi et al., 2012; Delcourt et al., 2006; Seddon et al., 1994).
Lutein and zeaxanthin also protect your retina! Your retina is the inner wall of your eye that is light sensitive. Have you ever had drops put into your eyes to dilate them? That light sensitivity is related to your exposed retina (Griff, 2018). Over time and lacking proper nutrients, your retina can become damaged. However, bell peppers may slow oxidative damage to your retina due to aging (Bone et al., 2000; Whitehead et al., 2006). Yet another reason to preheat the oven and start roasting your own homemade bell peppers today!
Bell Peppers Can Increase Your Body’s Iron
Did you know bell peppers can increase your iron? Popeye had spinach but maybe Olive was secretly stuffing bell peppers in the kitchen. With both high levels of iron and vitamin C, doctors have found eating vegetables high in these vitamins can significantly increase iron levels (Péneau et al., 2008). Particularly for premenopausal women, or those without sufficient iron levels (Péneau et al., 2008).
Bell Pepper Micro Nutrients
In addition to these benefits, bell peppers are high in vitamins that can support your overall health (Sun et al., 2007). Micro superstars residing within bell peppers include:
- beta-carotene, which helps your body build vitamin A (Marín et al., 2004).
- Vitamin B6 which supports red blood cell development, an important component to our immune system.
- Vitamin K which helps our body clot blood. Anyone with/or has had a toddler knows how important this is, as they are constantly banging their bodies into something.
- Potassium, which may support heart health (Whelton & He, 2014).
- Quercetin, which has been shown to support heart health and prevent other chronic disease (Marin et al., 2004). Although it is worth saying that green bell peppers are higher in polyphenol levels and therefore better for this particular aim, than colored bell peppers (Marin et al., 2004).
Taco Tuesday without the Tortilla
Indulge in a delicious, nutritious, and hearty dinner that is sure to make your eyes, gut, and taste buds extremely happy – Roasted Stuffed Peppers! This low carb, vegetarian meal is high in fiber and will please everyone at the table. Not only that, but it can also serve as a wonderful after school snack too!
Press the Easy Button with the Instant Pot
Using your Instant Pot to make the refried beans and your oven to roast the bell peppers you can say no to additives in your food while saying yes to EASY.
What Are the Instant Pot Health Benefits?
The Instant Pot can help you actually eat healthy in a manageable way that fits into your lifestyle.How? It can take veggies and beans and cook them quickly to perfection. You can cook like your grandma, or great-grandma without all the behind the scenes effort they used to expend!
Instead of soaking beans overnight before cooking them for hours the following day, throw dried beans into the Instant Pot and press the beans button. Seriously, it’s that straight forward. Fast forward 30 minutes and you have perfectly cooked beans with ZERO FUSS and all the health benefits!
Try Roasted Stuffed Peppers Today!
This recipe has all the flavors of your local Mexican restaurant without the grease. In fact, by cooking your own refried beans and roasting your own peppers you can nix the hydrogenated oils and maintain the healthy superhero bacteria in your fresh vegetables and fruits!
I love it when people come together and share ideas. Great blog, continue the good
work!
So glad you are enjoying it. Thank you Rodney!