Pinto beans (boiled, no added salt), brown rice (long-grain, cooked) and red bell pepper (raw) in filled vegetable halves. Measured ingredients, two servings and visible nutrition estimates.
This stuffed recipe brings pinto beans (boiled, no added salt), brown rice (long-grain, cooked) and red bell pepper (raw) together as filled vegetable halves. The ingredient list describes the full batch; each serving is one half. Read the preparation labels before weighing so a cooked grain, drained fish or raw vegetable matches its source.
The separate protein, carbohydrate and fat counts are estimates, not a claim that this dish exactly meets a traditional Zone target. Use the meal builder for ingredient changes and the meal planner for a worksheet of recipe ideas.
Related ideas: Edamame Broccoli Milk Soup · Tofu Mushroom Pepper Scramble.
Dietary information
Dietary filters for one original serving: Vegan ingredient pattern · Vegetarian ingredient pattern · Pescatarian ingredient pattern · Dairy-free ingredient pattern · Gluten-free ingredient pattern · Mediterranean-inspired ingredient pattern. How these filters work
First, treat timing as an estimate, not a record of a tested kitchen session. Next, match the exact USDA ingredient states listed below when weighing the foods.
Measured ingredients
- 300.0 g Pinto beans (boiled, no added salt)
USDA ingredient and calculator
Beans, pinto, mature seeds, cooked, boiled, without salt · FDC 175200 · Source dataset
Send this amount to the Food Calculator → - 240.0 g Brown rice (long-grain, cooked)
USDA ingredient and calculator
Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) · FDC 169704 · Source dataset
Send this amount to the Food Calculator → - 360.0 g Red bell pepper (raw)
USDA ingredient and calculator
Peppers, sweet, red, raw · FDC 170108 · Source dataset
Send this amount to the Food Calculator → - 280.0 g Tomato sauce (canned)
USDA ingredient and calculator
Tomato products, canned, sauce · FDC 170054 · Source dataset
Send this amount to the Food Calculator → - 10.0 g Olive oil
USDA ingredient and calculator
Oil, olive, salad or cooking · FDC 171413 · Source dataset
Send this amount to the Food Calculator →
Make it step by step
- First, weigh every listed ingredient for the full two-serving batch in its exact starting preparation. Cooked grains, beans, vegetables, meat and fish are already cooked or drained as named; their initial cooking time is not included here.
- Next, wash and trim red bell pepper (raw) before weighing the edible amount. Keep all weighed edible flesh in the recipe.
- Then, heat the oven to 180°C / 350°F.
- After that, halve and hollow the measured red bell pepper (raw) to form the edible shells. Remove pepper cores before the edible weighing step; retain all edible scooped zucchini or cooked potato flesh in the filling. Do not count an extra unweighed shell.
- Next, heat olive oil gently in a nonstick pan; keep all measured oil with the bake.
- Then, combine pinto beans (boiled, no added salt), brown rice (long-grain, cooked) and tomato sauce (canned) with the softened vegetables as the filling or bake mixture. Break up cooked filling ingredients so none are left out.
- After that, spoon the complete filling into the measured shells. Bake for approximately 28 minutes in total; check the food rather than relying on time alone.
- Finally, divide the complete batch equally into two servings by weight, including all measured toppings, sauce and oil. Serve promptly or follow the linked food-handling guidance for cooling, storage and reheating. Times are editorial estimates, not a record of physical kitchen testing.
Choose the size that works for you
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Change the serving size below. Ingredient weights and all nutrient totals scale together. The original recipe stays the same.
Measured ingredients for this adjusted portion
These controls calculate a single adjusted portion from the recipe’s original yield. They do not change the saved recipe, its structured data, cooking method or estimated preparation time. No personal calculator entries are sent or stored.
Calculated per serving
Nutrition with the method attached.
- Energy (kcal)
- 487
- Protein (g)
- 20.3
- Total carbohydrate (g)
- 88.3
- Fiber (g)
- 21.3
- Available carbohydrate (g)
- 67.0
- Total fat (g)
- 8.1
Original added-fat equivalent (÷1.5): 5.40. This is a separate convention, not an extra fat allowance.
However, separate block counts do not mean this recipe is an exactly balanced Zone meal. The table shows total carbohydrate as well as carbohydrate minus fiber. In addition, we scale nutrients from USDA reference entries and sum them before rounding. These are estimates, not a laboratory analysis.
Source and preparation notes
Source-calculated starting-ingredient estimate, not laboratory analysis or physical kitchen testing. Cooked foods are weighed after cooking as named; raw vegetables, fruit and egg are weighed in their listed starting state. Cooking may change water and nutrient retention; no finished per100g concentration or cooking yield is claimed. Keep all measured oil/sauce with the batch. Total time includes stated chill/rest time, but excludes initial cooking of ingredients already named cooked. Product labels and substitutions require recalculation.
Keep the bigger picture in view.
Finally, these are reference calculations, not a personalized meal prescription. Read how the numbers work, explore the food database, or return to all recipes.
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Uses the portion factor selected above. All ingredients scale together; this does not correct differences between the three macro block counts.
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