Mediterranean Stuffed Peppers
Ingredients:
- Nonstick cooking spray
- 2 large bell peppers, any color
- 3 1/4 cups (780 ml) water, divided
- Half of an 8-oz (224-g) block of tempeh, cut into small cubes
- 1 Tbsp olive oil
- 4 oz (112 g) crimini mushrooms, cleaned and sliced
- 1/2 yellow or white onion, finely chopped
- 2 garlic cloves, minced
- 1/4 tsp salt
- Dash of black pepper
- 1 Tbsp tomato paste
- 2 tsp tamari
- 1/2 tsp fennel seeds
- 1/2 tsp dried oregano
- 1/4 cup (60 ml) water
- 1 1/2 cups (45 g) spinach
- 1/4 cup (46 g) cooked quinoa
- 3 Tbsp pitted and chopped kalamata olives
- Lemon wedges, for serving (optional)
Instructions:
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Read through recipe and put all ingredients in your work area before starting your prep.
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Preheat oven to 375°F (190°C). Spray an oven-proof square (8-inch by 8-inch or 20-cm by 20-cm) baking dish with nonstick cooking spray. Remove and discard the tops, seeds and membranes of the bell peppers. Slice bell peppers in half lengthwise. Arrange in baking dish with hollow sides facing upward. Set aside.
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Set up a steamer basket inside a medium pot filled with about 2 cups (480 ml) water. Bring the water to a simmer; place tempeh inside of steamer basket. Cover and let steam for 10 minutes. Remove tempeh and place in a shallow bowl and break up with a fork until a crumbly texture is achieved. Set aside.
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In a large pan, heat oil over medium-high heat. Sauté mushrooms and onion until onion is translucent and mushrooms are slightly golden, about 6–7 minutes. Add garlic, salt, black pepper, tomato paste, tamari, fennel seeds, oregano, 1/4 cup (60 ml) water and spinach. Cook until spinach is wilted, about 2 minutes. Remove from heat and gently stir in cooked quinoa, steamed tempeh and olives.
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Spoon an equal amount of vegetable-quinoa mixture (about 3/4 cup or 180 ml) into each hollowed out pepper half. Cover baking dish with foil and bake for 45–50 minutes, or until peppers are tender. Serve hot with lemon wedges, if using.
Notes:
Simplify this recipe: Use pre-cooked frozen quinoa (thawed) instead of making your own, sliced mushrooms, pre-chopped onion (about 1 cup or 115 g) and pre-peeled garlic cloves.
Storage tips: Stuffed peppers will keep in an airtight container in the refrigerator for up to 5 days, or frozen for up to a month.
Make it soy-free: Substitute coconut aminos for the tamari and replace tempeh with 1 cup (177 g) cooked white beans [about half of one 15-oz (420-g) can, drained and rinsed].
Make it nightshade-free: Use 4 portobello mushroom caps in place of the 2 bell peppers and omit tomato paste.
Nutrition Information Per Serving:
300 calories, 15.7 g total fat, 2.8 g saturated fat, 3.9 g polyunsaturated fat, 8.1 g monounsaturated fat, 0 mg cholesterol, 753 mg sodium, 921 mg potassium, 29 g total carbohydrates, 7.1 g fiber, 10.3 g sugar, 17.1 g protein, 11% calcium, 30% iron
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