This stuffed pepper recipe is a fabulous twist on tradition. It’s a colorful, edible bowl filled with pearl barley***, red onion, diced cucumber, fresh corn and, of course, wonderful California Avocados. A garlicky-lemon dressing amps up the delightful fresh veggies for delicious flavor in every bite! This cholesterol-free recipe is an excellent source of Vitamin C and a good source of Vitamin A and Iron. The pearl barley in this recipe is a source of protein (3.5g or 7% DV).
Stuffed Bell Peppers with California Avocados and Barley
Nutritional Highlights (per serving)
|1/4||cup||freshly squeezed lemon juice|
|1||tsp.||honey or agave nectar|
|3||cloves garlic, finely minced|
|1/2||cup||Extra virgin olive oil|
|1/4||tsp.||freshly ground black pepper|
|6||bell peppers**, any color|
|8||oz.||pearl barley, cooked***|
|1/4||medium-size red onion, cut in half and thinly sliced|
|1||medium-size cucumber, seeded and diced in ¼-inch cubes|
|4||ears fresh corn, kernels cut from cobs|
|1||Tbsp.||finely chopped fresh basil|
|1||tsp.||finely chopped fresh rosemary|
|Sea salt and freshly ground black pepper, to taste|
|2||ripe, Fresh California Avocados, peeled, seeded and diced into ¼-inch cubes|
|1||ripe, Fresh California Avocado, peeled, seeded and sliced, for garnish|
As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados
- Combine first 6 ingredients in a medium size glass jar. Cover and shake vigorously. Set aside.
- Fold a clean kitchen towel in half and place on a work surface. Bring a large pot of water to a boil.
- While water is heating, cut tops off of peppers. Remove seeds and membranes. Discard stems then finely chop the pepper tops and set aside.
- Place peppers in boiling water and submerge with a long-handled spoon. Reduce heat to a simmer and cook for about 5-6 minutes, uncovered or until peppers are beginning to soften. Stir occasionally. Remove with a slotted spoon and place upside down on prepared towels to drain and cool.
- To cook pearly barley, combine 1 part barley with 2 parts of water in a medium size saucepan. Bring to a boil, cover and reduce to a low simmer. Cook for 30-40 minutes or until all liquid is absorbed, then uncover and fluff with a fork. To reduce cooking time, barley can be soaked for 1-2 hours in cold water. Drain before cooking and proceed as directed above, reducing cooking time to 15-20 minutes.
- Combine reserved chopped pepper tops, barley, red onion, cucumber and fresh herbs in a large bowl. Add about one-third of the dressing and stir to coat. Add sea salt and freshly ground pepper, to taste. Add avocados and stir again, gently.
- Fill cooled pepper cups with barley mixture. Drizzle with a bit more of the lemon-garlic dressing. Place on serving plates and garnish with sliced avocados. Serve immediately. Pass extra dressing at the table, if desired.
Serving Suggestion: Delicious served on their own for a wonderful vegan meal or with grilled fish, seafood, pork or beef. Add a loaf of crusty warm bread for a fabulous dinner.
* Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.
** Choose peppers that are all about the same size and that have a fairly flat, stable base. If you have trouble finding peppers with stable bases just trim them a bit on the bottom.
*** Barley is a delicious, hearty pasta-like grain that’s been around for thousands of years. Recently, it’s had a huge resurgence of popularity as a way to include whole grain in the diet. It does contain gluten. If you need to follow a gluten-free diet, 8 ounces of cooked quinoa can be substituted for the barley with equally delicious results.
Vitamin A 490 (IU); Vitamin C 130 mg; Calcium 50 mg; Iron 2 mg; Vitamin D 0 (IU); Folate 117 mcg; Omega 3 Fatty Acid 0.12 g
% Daily Value*: Vitamin A 10%; Vitamin C 220%; Calcium 4%; Iron 10%