Bell Peppers Stuffed with Barley

By     18-Aug 2018

Bell Peppers Stuffed with Barley

After a lot discussion in previous blogs, you must have got an idea that you have to be careful about your diet and meal plan if you are diagnosed with thyroid. If you feel that adhering to a thyroid diet might deprive you of eating tasty food, then worry not. You can eat your favourite dishes with a little modification, and here is one such recipe. We are presenting an amazing dish called bell pepper stuffed with barley. A recipe full of taste but enriched with nutritional benefits. So, try this recipe soon.

Nutritional Values

Bell peppers from the nightshade family, are an exceptionally rich source of vitamin C, various antioxidants and low in calories which makes them an ideal food for your diet. Raw and fresh bell peppers are mainly composed of ninety-two per cent of water, followed by carbs, a small proportion of fat and protein with a decent amount of fibre. Vitamin A, B6, E, K1, potassium, folate, and other plant compounds like lutein, capsanthin, quercetin, and violaxanthin are also essential nutrients found in it.

Barley has a very high fiber content along with vitamins, minerals, and antioxidants. It also offers a range of vital vitamins and minerals like vitamin B, selenium, copper, phosphorus, chromium, magnesium, niacin which help in your body functioning in varied ways.


  • Yellow and red bell peppers-3
  • Olive oil- 2-3 tablespoon

  • Finely chopped onions- 3 tablespoon

  • Finely chopped celery- 2-3 tablespoon

  • Finely chopped leeks- 2 tablespoon

  • Chickpeas, cooked- 1 cup

  • Barley (dry weight)- ½ cup

  • Cherry tomatoes, halved- 3-4

  • A pinch of cumin powder

  • Guilin chilli sauce- 1 heaped tablespoon

  • A small bunch of parsley

  • Juice of one lemon

  • Green peas- ½ cup

  • Salt and pepper

  • Basil leaves for garnishing

Calories: 103.4 Kcal (for 1)

Course: Evening snack


  • Cut the bell peppers from the top and scoop out its insides to make it a nice hollow pocket.

  • Season the peppers with salt, pepper and lightly brush peppers’ inside outs with olive oil.

  • Now, roast bell peppers in a moderately hot oven for 7-8 minutes at 190 degrees, and make sure they are cooked ¼th and still firm.

  • Take a pan and add 1 tbsp olive oil and saute onions, celery and leeks 1 to 2 minutes or by the time they start releasing their flavours.

  • Add chickpeas, cherry tomatoes, and 2 cups cooked barley. Then give it a nice toss.

  • Season it with salt and pepper. Add cumin powder, basil leaves, chopped parsley, Guilin chilli paste, and juice of half lemon.

  • Next, sauté all the ingredients for a minute.

  • Add green peas and remaining lemon juice and let it cook for 2-3 minutes

  • Stuff bell peppers with the filling just prepared.

  • Drizzle extra virgin olive oil.

  • Set it to get baked in the oven for 10 minutes at 180 degrees C.

  • At last, garnish it basil leaves, and they serve hot.

Over to you

Pack this interesting dish for your lunch or else have it as an evening snack. Try out this bell pepper stuffed with barley recipe to enjoy its numerous benefits

About Author

"At Nmami Life, the meaning of good health is a combination of nutrition and fitness, which are essential to your well-being."
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Nmami Agarwal

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Nutritional Benefits

Beetroot provides you with fibre, iron, potassium, folate and Vitamin C which is good for skin and further act as an antioxidant. It can improve exercise performance, lower blood pressure and serve as a low calorie food. It can also improve digestion and help in weight management. Thyme is a Mediterranean herb and has been traditionally used to cure diarrhoea, stomach ache and sore throat.


2 small beets

Few sprigs of thyme

1 teaspoon olive oil

1 teaspoon lemon zest

Salt- as per taste

Calorie = 112 kcal
Protein = 2.8 grams
Carbohydrates = 14.8 grams
Fat = 4.7 grams
Recommended for- High Blood Pressure and Digestion
Course- Evening Snack


Cut beets into thin slices

Put them in a saucepan, with some water. Boil until tender

Next, light your charcoal or barbecue fire

Take a large piece of foil and lay the beets in them. Brush a little olive oil and top with thyme and lemon zest.

Fold the foil and twist the ends together. Punch small holes in the foil with the help of a knife or fork.

Leave it to cook for 15-20 minutes.

Once cooked, allow it to cool and then discard the charred skin.

Toss with salt and pepper, and serve.

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Beetroot is a wonder vegetable with goodness of many nutrients. Smokey beets give the dish a distinctive taste along with the flavourful thyme herb. Do try it out!
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