Recipe description
June 8, 2026
Brown Rice Black Bean Stuffed Peppers
Plant-diverse fiber-packed stuffed peppers for gut-friendly daily nourishment.
88%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from brown rice, beans, and peppers supporting gut health.
- Colorful plant ingredients provide dietary diversity and polyphenols.
- Balanced plant-based protein and complex carbs for steady energy.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Rice, brown
1
cup
Bean, black
1
cup
Tuc, bell pepper
2
piece
onion
1
piece
garlic
2
clove
Seed, cumin
1
teaspoon
Oil, olive
1
tablespoon
Salt
0.5
teaspoon
Pepper
0.5
teaspoon
Cheese, cheddar
0.5
cup
Instructions
1
Preheat the oven to 375°F (190°C).
2
Cook the brown rice according to package instructions.
3
In a skillet, heat olive oil over medium heat. Add chopped onion and minced garlic, sauté until translucent.
4
Stir in the black beans, cooked rice, cumin, salt, and pepper. Mix until heated through.
5
Cut the tops off the bell peppers and remove seeds. Stuff the pepper halves with the rice and bean mixture.
6
Place stuffed peppers in a baking dish and cover with aluminum foil. Bake for 30 minutes.
7
Remove foil, sprinkle cheddar cheese on top, and bake for an additional 10 minutes or until cheese is melted.
8
Let cool slightly before serving.
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Nutrition
380 kcal
Calories
14 g
Protein
58 g
Carbohydrates
11 g
Fiber
7 g
Sugar
9 g
Fat
2 g
Saturated fat
0.8 g
Salt
FAQ
Is this recipe suitable for vegetarians/vegans?
Yes. It’s plant-based. If you add cheese or sour cream, it’s vegetarian but not vegan; to make it vegan, omit all dairy.
Are the peppers gluten-free?
Yes. The core ingredients (brown rice, black beans, peppers) are naturally gluten-free. Check any sauces or toppings for gluten.
How many servings does it make, and how many calories per serving?
It typically yields about 4 servings. Calorie counts vary with exact ingredients; use a nutrition calculator with your amounts for an estimate.
How do I bake it to finish?
Preheat the oven to 190°C (375°F). Bake for 25–35 minutes until the peppers are tender and the filling is heated through.
Can I make it ahead for meal prep?
Yes. You can assemble and bake on the day, or bake and refrigerate leftovers for 3–4 days. You can also freeze portions for 2–3 months.
How can I adjust spice or flavor?
Add more cumin, chili powder, garlic, or hot sauce to taste. Use milder peppers if you want less heat.
Can I swap ingredients?
Yes. Swap rice for quinoa or bulgur, use other beans, or different bell peppers. Cooking times may vary.
Is it gut-friendly, and will beans cause gas?
It's high in fiber from brown rice and beans, which supports digestion. Some people may get gas from beans; start with smaller portions, rinse canned beans well, or use well-cooked dried beans.
Is it kid-friendly or how can I make it milder?
Yes. Use less chili powder or omit jalapeño; cut the peppers into smaller pieces; offer mild toppings.
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