Green Peppers Stuffed With Fresh Green Beans Garlic & Coconut

Green Peppers Stuffed With Fresh Green Beans Garlic & Coconut


This dish was  a favourite of mine during my childhood days! My Mom made it every time  the vegetable vendor came home selling a fresh crop of green beans.  Since my family likes stuffed veggies I make the green bean mix just the way my Mom did and stuff it into a steamed green pepper.  I rarely buy fresh beans  because of all the work involved in prepping them etc., but when I do get fresh beans I make this dish and reminisce my childhood days when the aroma of beans cooking mixed with coconut would waft through our home.  Beans and onion are sautéed in coconut oil with mustard seeds (put the seeds in the oil first and wait for them to sputter), chili flakes, fresh garlic  and then doused in fresh coconut flakes to give you a flavorful burst of coconut  goodness. This decadent veggie mix is then stuffed into steamed green peppers making it the ultimate green veggie dish. You can use colored peppers if you like. I use frozen coconut flakes which are closest to fresh.  I get packs of these at the Indian grocery store. You can also use dry coconut flakes. Just soak them in warm water before use for that fresh coconut taste.  This bean dish could be eaten as a side with rice, or stuffed into a pepper, into a wrap or just plain like a salad.  It tastes fresh and flavorful! You can use frozen beans but you really should try this with fresh beans.



Nutrition Wise !

Beans are low-calorie and a great source of fiber and Vitamin A and Iron.  Red onions are high in allicin which has cancer fighting and cholesterol lowering properties! They are also a good source of chromium which helps with diabetes control. Green peppers are loaded with Vitamin C and  are an excellent source of carotenoids and fiber.  Coconut flakes are like the icing on the cake and add antibacterial, antiviral benefits and a whole lot more. Just read my post on coconut to see why I think coconut should be listed a superfood !

Beans cooking ! I don’t have very fancy cooking pans 🙂 !

Stuff a tortilla, chapathi, or pita bread to make a cool veggie wrap.

Peppers Stuffed with Fresh Green Beans Garlic & Coconut

Serves 4
Dietary Diabetic, Gluten Free, Vegan, Vegetarian
Meal type Appetizer, Side Dish
Misc Child Friendly, Pre-preparable, Serve Cold, Serve Hot


  • 2 large peppers
  • 1lb fresh green beans (cleaned and chopped)
  • 1 teaspoon coconut oil
  • 1/2 teaspoon mustard seeds
  • 1/2 teaspoon chili flakes or dry red chili (optional)
  • 1 onion (sliced)
  • 5 cloves fresh garlic (diced fine or smashed )
  • 1/2 teaspoon salt
  • 1 cup coconut meat (fresh, frozen or dry)


Use the green bean coconut mix to stuff wraps or mix into rice or quinoa or couscous.


Cut peppers into halves. Scoop and remove inside seeds. Steam for 3-4 minutes till lightly cooked. Easy steam method: Boil 2 inch water in a pot. Add peppers, close lid and steam for 3-4 minutes.
Clean beans, cut into 1 inch pieces.
Heat coconut oil. Add mustard seeds and wait till they sputter and burst ( about 1 minute). Add chili flakes, garlic and onion. Saute about 2 minutes. Add beans and salt and cook till crisp but not soggy ( about 6-7 minutes ).
Add coconut flakes. Cook about 2 minutes and take off flame. If using dry coconut cook longer till coconut flakes soften in the dish.
Fill empty steamed peppers and serve warm or cold !


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