Vegetable-based dishes are a great way to concoct a healthy, nutritious meal in your own kitchen. Naturally low in fat and calories, and high in vitamins, minerals, and antioxidants, a meal based on veggie ingredients is sure to be whole, nutritious, and great for your waistline. Inside and outside, this stuffed bell pepper dish has strong Mediterranean flavors and an incredible amount of diverse nutrients.
These bell peppers have high levels of vitamin C and antioxidants. If you really want to watch your nutrient content, remember that red bell peppers have the highest levels of antioxidants, followed by yellow and then green. Wild rice is rich in protein, amino acids, and dietary fiber, making it a complex carbohydrate that keeps your blood sugar stable and your hunger in check. Whenever you’re cooking with rice, remember that whole grain rice is nutritionally superior to white rice. This is because the bran and germ, which contain most of the nutrients such as magnesium and dietary fiber, are still present, while white rice is heavily refined, stripping away the key components of rice’s nutritional value.
This stuffed bell pepper dish isn’t just a nutritional powerhouse. It’s also full of rich earthy Mediterranean flavor. Capers, green olives, and anchovies each bring intense flavor to a dish that can be served as a casual dinner, or as a hearty appetizer at your next dinner party. You and your loved ones will never look at vegetarian dishes the same way again.
Yields: 4 servings | Serving Size: 1 stuffed pepper | Calories: 246 | Total Fat: 9 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 9 mg | Sodium: 135 mg | Carbohydrates: 35 g | Dietary Fiber: 2 g | Sugars: 1 g | Protein: 7 g | SmartPoints (Freestyle): 7 |
- 4 medium red or yellow bell peppers
- 1 cup wild rice or whole grain rice
- 2 cups water
- 2 teaspoons capers, chopped
- 2 teaspoons green olives, pitted and sliced
- 2 anchovy fillets (optional)
- 2 teaspoons fresh parsley, finely chopped
- 1 teaspoon dried oregano
- 2 tablespoons extra virgin olive oil, divided
- Salt to taste
- Ground black pepper
- 2 cloves garlic, halved
- Slice the top of the peppers. Reserve the top part to be used as cover when serving the peppers. Take away the seeds and core from the peppers. If the peppers cannot stand upright, slice a very thin layer at the bottom to stabilize them. Set aside.
- Preheat the oven to 375 degrees F.
- In a small saucepan, combine the rice and water then over low - medium heat, cook for 15 minutes.
- After 15 minutes, turn off the fire and mix in the capers, olives, anchovies, oregano, parsley, 1 tablespoon extra virgin olive oil, salt to taste and pepper.
- On a baking pan greased with extra virgin olive oil, place the hollow peppers upright with their tops beside them.
- Fill up each pepper by distributing the rice and the remaining liquid in each one. Place half a garlic in each pepper.
- Bake the peppers for 50 - 60 minutes (cooking time of rice differs by kind) or until the rice is tender.
- Put back the tops on the peppers then drizzle with extra virgin olive oil before serving.
Here are more amazing vegetarian recipes:
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