VEG: stuffed peppers

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a jan wolff recipe

 

 

* Exported from MasterCook *

 

Vegetarian Stuffed Peppers

 

Recipe By :Jan Wolff, Vegan Chef

Serving Size : 4 Preparation Time :0:00

Categories : Main Dishes

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 tablespoon olive oil

1 medium onion -- finely chopped

2 cloves garlic -- peeled and minced

12 ounces eggplant (1 medium) -- peeled and diced

1 small zucchini -- diced

1/2 cup whole wheat bread crumbs

1/2 cup cooked grains (rice -- barley, bulgur wheat, etc.)

1/3 cup chopped fresh parsley

1/4 cup chopped fresh basil

1/3 cup grated Parmesan or soy (dairy-free) substitute

Salt and pepper to taste

2 large bell peppers (red or green) -- halved lengthwise, seeded

1/2 cup tomato sauce

 

Preheat oven to 375F. Heat oil in a large skillet over medium heat. Add onion

and garlic. Saute for a minute or two, then add eggplant and zucchini. Cover and

cook until tender, about 10 minutes. Remove from heat, stir in bread crumbs,

cooked grain, parsley, basil, and cheese until well-combined. Add salt and

pepper to taste.

 

Place pepper halves in a small baking dish with half inch of water. Fill halves

with vegetable mixture, top each with tomato sauce. Cover and bake for 35

minutes.

 

Source:

" News 2002-07-24 "

Copyright:

" © 2002 North Jersey Media Group Inc "

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Per Serving (excluding unknown items): 207 Calories; 7g Fat (27.8% calories from

fat); 8g Protein; 31g Carbohydrate; 6g Dietary Fiber; 5mg Cholesterol; 429mg

Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 2 1/2 Vegetable; 1 Fat.

 

NOTES : This heart-healthy vegetarian version of stuffed peppers will satisfy

even a carnivorous craving for the old favorite. I used rice the first time I

tried the recipe, but in later versions I substituted bulgur, which is cracked

wheat, and even cooked barley. Experimenting with different grains is a good way

of getting a wide variety of nutrients and fiber into your diet. And there is

nothing like the taste of fresh herbs to liven up any dish. In this one, I like

to use generous helpings of parsley and basil, two of my favorites.

 

Nutr. Assoc. : 0 0 0 3234 0 0 2840 0 0 1034 0 3572 0