Stuffed vegetables with rice and soya

Ingredient for 8 servings:

• 2 large tomatoes
• 2 red bell peppers
• 2 yellow bell peppers
• 2 green bell peppers

 

For the filling:

• 1 onion, finely chopped
• 1 clove of garlic, minced
• 6 mushrooms, chopped
• 1 carrot, grated
• 1 courgette, grated
• 75g dried soya mincemeat 
• 2 tomatoes, grated
• 1 vegetable bouillon cube
• 1/3 cup basmati rice
• 1/3 bunch dill
• 1/2 bunch parsley
• 1/3 bunch spearmint
• 5 tbsp dried spearmint
• 2 tbsp olive oil
• salt
• pepper
• 4 tbsp dried oregano

 

To assemble :

• 1 tbsp olive oil
• 1-2 lemons, juiced
• Salt & pepper
• 250ml tomato juice
• ½ cup water

 

*tbsp: tablespoon    tsp: tablespoon     cup: 250ml

 

Method:

 

For the stuffed vegetables : 

1. Remove the stems from the tomatoes and cut the top part to make a kind of “lid”. Carefully remove the flesh from the tomatoes, using a teaspoon.
2. Transfer to a 36×28 cm baking pan. 
3. Cut the tops of the green peppers in the same manner and remove the seeds and ribs. Slice off a little of the base so they can be positioned upright, but make sure not to create a hole at the bottom. Add them to the baking pan along with the potatoes.

 

For the filling :

1. Soak dried soya mincemeat in warm water for 10 minutes in order to rehydrate. Then, rinse the soya mincemeat under water and drain.
2. Preheat oven to 180 °C .
3. Place a deep pan over heat, let it get hot.
4. Add the olive oil and then finely chopped the onion, garlic, and the edges from the peppers.
5. Add to the mushrooms and sauté until all the moisture evaporates.
6. Add the carrot and the courgette and sauté
7. Add the rehydrated soya mincemeat and sauté
8. Add the grated tomatoes and let them cook for 5-6 minutes.
9. Add the rice and the bouillon cube and mix with a wooden spoon.
10. Lower heat and add the herbs (dill, parsley, spearmint, dried spearmint, olive oil). 
11. Season with salt and pepper.
12. When the filling is ready, remove from heat.
13. Fill the vegetables to the rim, cover with their “lids” and set aside.
14. Add the tomato juice, water, lemon juice and 2 tbsp of olive oil.
15. Cover with parchment paper and then foil and bake for 1 hour.
16. Remove coverings and bake again for 20-30 minutes, until nice and golden.
17. When ready, let them cool down. 

 

Dietitians Tip:  Serve with greek tzatziki dip in order to make your meal complete.

 

Nutritional Value per serving(1 stuffed vegetable):

Energy: 110kcal

Total Fat: 4 g

Carbohydrate: 17 g

Protein: 5 g

 

Vitamins and Minerals

Vitamin A: 60 %

Vitamin C: 300%

Potassium: 600mg

 

*Percent Daily Values based on a 2,000 kcal diet.

 

Eleana Liasidou

Clinical Dietitian -nutritionist, MSc