Red Pepper Bean Medley
Bursting with vibrant flavors and wholesome goodness, this Red Pepper Bean Medley is a quick and satisfying dish that’s perfect for busy weeknights. Featuring a colorful blend of sautéed red bell peppers, savory onions, and a hearty trio of black beans, kidney beans, and chickpeas, this recipe is packed with plant-based protein and fiber. A bold seasoning mix of cumin, paprika, and oregano adds a smoky, aromatic depth, while a fresh squeeze of lemon juice and a sprinkle of parsley bring brightness to every bite. Ready in just 35 minutes, this one-pan wonder can be served warm as a nutritious side dish or spooned over rice or quinoa for a complete vegetarian meal. It’s a delicious way to enjoy a quick, healthy, and flavor-packed dinner that’s as easy to make as it is to love!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 2 red bell peppers
- 1 yellow onion
- 3 garlic cloves
- 1 can (15 oz) canned black beans
- 1 can (15 oz) canned kidney beans
- 1 can (15 oz) canned chickpeas
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup fresh parsley
- 1 tablespoon lemon juice
Instructions
Rinse the canned black beans, kidney beans, and chickpeas thoroughly under cold water, and drain them well.
Dice the red bell peppers and the yellow onion into small, bite-sized pieces.
Mince the garlic cloves finely.
Heat the olive oil in a large skillet or sauté pan over medium heat.
Add the diced onion to the pan and sauté for 3-4 minutes, or until softened and translucent.
Stir in the minced garlic and cook for another 1-2 minutes, being careful not to let it burn.
Add the diced red bell peppers to the skillet and sauté for 5-6 minutes, stirring occasionally, until they are slightly tender.
Stir in the black beans, kidney beans, and chickpeas. Mix thoroughly to combine with the vegetables.
Sprinkle in the ground cumin, paprika, dried oregano, salt, and black pepper. Stir well to evenly coat all the ingredients with the spices.
Cook the medley for 5-7 minutes, stirring occasionally, until the beans are heated through and the flavors meld together.
Remove the skillet from heat and stir in the fresh parsley and lemon juice for a burst of freshness.
Taste and adjust seasoning if necessary.
Serve warm as a side dish, or over rice or quinoa for a complete meal.
Nutrition Facts
Calories |
1763 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.3 g | 50% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 3.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4940 mg | 215% | |
| Total Carbohydrate | 269.6 g | 98% | |
| Dietary Fiber | 90.2 g | 322% | |
| Total Sugars | 18.9 g | ||
| Protein | 90.9 g | 182% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 608 mg | 47% | |
| Iron | 32.4 mg | 180% | |
| Potassium | 4802 mg | 102% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
