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Lentil and Rice Stuffed Peppers
Photo by: Kevin Hewitt |
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| General Category : Main Course |
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| Food Group : Vegetables, Beans and Legumes, Rice, Cheese/Other Dairy |
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| Preparation Method : Bake |
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Basmati rice has a lower glycemic index than regular long-grain white rice, and it also has a distinct, delicious flavour. Serve these peppers with a simple green salad for a lovely meatless supper. We like to use Greek oregano to flavour the rice mixture; it's a fragrant variety with a flavour slightly sweeter than Italian oregano. The dried flower tops sold on the stems at Greek grocers are especially good.
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Ingredients
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4 small sweet red or green peppers (about 2 lb/1 kg total) |
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3 tbsp (45 mL) extra-virgin olive oil |
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1 small onion, diced |
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3 cloves garlic, minced |
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3 cups (750 mL) mushrooms, finely chopped |
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1/2 tsp (2 mL) each salt and pepper |
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1/3 cup (75 mL) basmati rice |
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1/4 cup (60 mL) red lentils |
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1/2 cup (125 mL) shredded Parmesan or Romano cheese |
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1/4 cup (60 mL) chopped fresh flat-leaf parsley |
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4 tsp (20 mL) lemon juice |
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3/4 tsp (4 mL) dried oregano |
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2 plum tomatoes, seeded and diced |
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Preparation
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Slice tops off peppers; core and scrape out seeds. Place peppers, cut side up, in 8-inch (2 L) square glass baking dish. Discarding stems, dice tops of peppers.
In saucepan, heat 1 tbsp (15 mL) of the oil over medium-high heat; fry onion and garlic until onion is slightly softened, about 3 minutes. Add mushrooms, diced peppers and all but a pinch each of the salt and pepper. Cook, stirring, until liquid is evaporated, about 6 minutes. Add rice, lentils and 1 cup (250 mL) water; bring to boil. Cover, reduce heat and simmer until rice and lentils are tender and mixture is wet but not saucy, about 20 minutes. Scrape into bowl and let cool slightly.
Toss cheese, all but 1 tbsp (15 mL) of the parsley, lemon juice and oregano with rice mixture. Spoon mixture into peppers; drizzle with remaining oil and top with tomatoes. Sprinkle with remaining salt and pepper.
Cover with foil; bake in 350°F (180°C) oven until peppers are almost tender, about 1 hour. Uncover; bake until tops are crusty, about 30 minutes. Sprinkle with remaining parsley.
Makes 4 servings.
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Nutritional information
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Per serving: about 320 cal, 13 g pro, 15 g total fat (4 g sat. fat), 38 g carb, 6 g fibre, 10 mg chol, 532 mg sodium. % RDI: 20% calcium, 24% iron, 71% vit A, 522% vit C, 50% folate.
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Source
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Homemakers Magazine: Summer 2005
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