Serving size: 4-6


  • 4-6 bell peppers (color optional)
  • 2-3 tablespoons of oil (preferably olive oil)
  • 1-1.5 cups of water
  • 2 cups (seeded, peeled and cut into cubes) of one of the following: 1/2 of a butternut squash, 1 acorn squash, 1 delicata squash, 1 zucchini/summer yellow squash, or 1 sweet potato/yam
  • 1 cup of uncooked brown rice (Please prepare rice prior to the lesson.)
  • 1 cup of spinach, kale, chard or collard greens, chopped/ripped up
  • 2 cloves of garlic, minced
  • ¼ of a yellow onion, chopped finely or 1 green onion, chopped finely, or both
  • 1 tomato, chopped
  • 1 can of beans (chickpea, kidney, or black beans)
  • 2 teaspoons of ground cumin
  • 2 teaspoons of paprika
  • 1.5 teaspoons of salt, or to taste



*Before class, please cook 1 cup of brown rice so that it is ready to go!

  1. Wash hands!
  2. Cut the tops off of each pepper, and cut out the seeds inside. Trim the bottom of the peppers very gently, without cutting a hole in them, so that they sit upright on the counter. Very carefully, poke a face into the pepper, using a toothpick. Set aside for later. 
  3. Peel and take pulp and seeds out of squash. Dice into cubes. 
  4. Put olive oil in a large saucepan, and set to medium heat. 
  5. Add 1 cup of water and squash to the saucepan, and cover the pan. Bring to a boil, and simmer the squash until tender. Uncover the pan, and cook squash for a few minutes minutes it starts to brown. 
  6. Add in the yellow onion and/or green onion and garlic. Cook until tender. 
  7. Add in the tomato, mix, and cook until tender. 
  8. Add in the kale/chard/collard greens/spinach, mix, and cook until tender. 
  9. Add in rice and beans.
  10. Add salt, paprika, and cumin, and mix well. 
  11. Stuff the peppers with all of the ingredients.
  12. Enjoy!