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Healthy vegetarian stuffed peppers

by Barbara Goshorn

4 medium bell or poblano peppers
Extra virgin olive oil
1/3 cup diced yellow or red onion
1 cup cauliflower rice
1/2 teaspoon cumin
1/2 teaspoon coriander
1/2 teaspoon oregano
1 garlic clove, minced
1 cup cooked black beans, drained and rinsed
1 cup cooked white or brown rice
3 cups fresh spinach
2 tablespoons lime juice
Sea salt and freshly ground black pepper

avocado slices
salsa (no sugar added)
feta cheese


  1. Preheat the oven to 400°F and line a baking sheet with parchment pepper.
  2. Slice the peppers in half and remove the seeds and ribbing. 
  3. Boil peppers for 10 minutes or just until softened.
  4. In a large skillet, heat 1 tablespoon olive oil over medium heat. Add the onion, cauliflower rice, cumin, coriander, oregano, garlic, ½ teaspoon salt, and several grinds of black pepper. Cook until the onion is soft and the cauliflower is lightly browned, about 5 to 8 minutes.
  5. Remove from the heat and stir in the black beans, rice, spinach, lime juice. Taste and adjust seasonings.
  6. Scoop the filling into the peppers and bake for 15 minutes.
  7. Serve with avocado slices, cilantro, and/or salsa.

Barbara is the director and lead clinician of the nutrition program at Goshorn Chiropractic and Wellness Center. Working with patients who suffer with food and environmental sensitives, her goal is to educate her patients and the community so they will thrive—not just survive—in the 21st century.

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