Summer Stuffed Pepper & Bean Salad with Raw Mustard Dressing

Recipe information

Prep time: 10 mins
Serves: 2-3

Memory Morsels:

A diet high in beans supports the brain with well-needed amino acids, and our favourite brain fuel, glucose.

Nutritional breakdown (per serving)

Calories: 271
Protein: 9 g
Carbohydrates: 48 g
Fats: 2 g

Nutrition information calculated from the Canadian Nutrient File database.


Stuffed Pepper and Bean Salad
  • 1 red bell pepper (per person)
  • 3 Tbsp. sweet mustard
  • 1/4 cup fresh-cut cilantro
  • 1/4 cup each 6 fillings (see options listed in Instructions)
Raw Mustard Dressing
  • 1/4 cup yellow mustard seeds
  • 1/4 cup brown or black mustard seeds
  • 1/2 cup apple cider vinegar
  • 2/3 cup water
  • 3 Tbsp. agave, honey or date syrup
  • 1/2 Tsp. turmeric
  • Sea salt to taste
  • 1/4 Tsp. garlic powder (optional)


  1. Raw Mustard Dressing: Soak seeds in water and apple cider vinegar for a minimum of 24 hours (the longer the better). Transfer seed mix to food processor (or high speed blender), add remaining ingredients and blend until smooth. Add water to reach desired consistency, or more sweetness if required. Store in the fridge until ready to use.

  2. Pepper and Bean Salad: De-cap and gut the pepper. Put aside. Pick 6 of the following (1/4 cup each): diced avocado and/or tomato; sprouted chickpeas, lentils or beans; red onion; kale or spinach; mixed seeds; carrots; celery; edamame; or any other favourite. Mix all chosen ingredients into a bowl and coat with the mustard until desired coating is reached. Add 3/4 cup of vegetables per additional person. Fill the pepper with bean salad and enjoy the edible bowl – can be served with the cap off, or on for a surprise!

Recipe and image reprinted with permission from Memory Morsels – A Women’s Brain Health Initiative,, and Amanda Lynne Ballard, Annica Studios.