Yield: 1 serving


  • 1 red bell pepper (can also use green or yellow peppers)
  • ½ cup canned garbanzo beans
  • ¼ cup dry brown rice
  • 1 can sweet corn
  • 1 tbs. extra virgin olive oil
  • 1 lime
  • 1 tsp. oregano
  • 1 tsp. paprika
  • 1 tsp. salt
  • 1 tsp. pepper
  • 2 tsp. basil


Gather all the ingredients and preheat the oven to 350F. Put brown rice and 1½ cups of water in a saucepan and bring to a boil. Turn down the heat and simmer approximately 30 minutes or until the rice is done. Drain the rice.

Drain the chickpeas and cook in a large frying pan over medium heat. Season the chickpeas with salt, pepper, paprika, basil, and oregano. 

When the chickpeas are all coated in spices, squeeze the lime over them. When the chickpeas are lightly browned, open the can of corn and pour out ½ of the water. Pour the corn and remaining corn water in the pan with the chickpeas and simmer. When the water has been absorbed, remove the chickpea/corn mixture from the stove and set aside.

Meanwhile, cut the tops off of the peppers, spoon out the ribs and seeds, then rinse. Sprinkle the inside of the peppers with Kosher salt and drizzle with olive oil. Place in the oven on a sheet pan covered with parchment paper or foil. Bake until softened.

Remove cooked pepper from the oven. Stuff the halves with the rice and hot bean salad. 

Notes: This vegetarian/vegan option could be served with other grains like Quinoa which could increase the protein in the dish.

Jeanette Nessett, RDN, LDN

Jeanette Nessett is a registered dietitian nutritionist and a community outreach specialist with the Lifespan Community Health Institute.