September 22, 2022 by John Fernandez
Healthy Recipe: Mediterranean Meatless Stuffed Peppers
This easy-to-make recipe for stuffed peppers swaps meat for whole grains and vegetables to pack in flavor and nutrition.
Whole grains such as quinoa and brown rice can have many health benefits, such as helping to control weight, reducing blood pressure and lowering the risk of colon cancer, diabetes and heart disease.
Mediterranean Meatless Stuffed Peppers
• 6 bell peppers, tops removed and seeded
• 4 tablespoons olive oil
• 1 eggplant, minced
• 1 yellow onion, minced
• 1 tablespoon chopped garlic
• 1 cup mushrooms, minced
• 1 small zucchini, minced
• 1 small yellow squash, minced
• 2 cups cooked whole grains (quinoa, brown rice or whole grain orzo)
• 2 cups tomato, diced
• 1 cup red or green pepper, minced
• 1 cup fresh arugula or spinach
• 1 teaspoon of herbs de Provence
• ½ cup mixed Feta, Mozzarella and Parmesan cheese
• Salt and pepper to taste, about 1 teaspoon of each
• 12 ounces Marinara sauce
1. Wrap peppers in foil pan and bake at 350 degrees until slightly tender, but not falling apart. Remove from oven and set aside to cool.
2. In a lightly oiled, hot skillet, sauté eggplant until golden brown and remove.
3. Add onions, garlic and mushrooms and sauté until water is absorbed and golden brown. Remove.
4. Add squash and continue to sauté until water is absorbed and golden brown. Remove.
5. Add red and green pepper, diced tomatoes, arugula or spinach, and herbs de Provence. Heat and blend through.
6. Mix all ingredients with cooked grains and spoon into cooled peppers.
7. Place Marinara Sauce in baking pan. Transfer peppers to the pan and top with cheese mixture. Bake at 350 degrees until heated through, about 20 minutes.
Nutritional Information, 1 pepper per serving with 2 ounces of sauce:
Stuffed Peppers – Calories: 432, Total Fat: 13.9g, Sodium: 315mg, Protein: 11.8g.
Marinara Sauce – Calories: 55, Total Fat: 4.5g, Sodium: 350mg.
ABOUT THE CHEF
Chef Bob Gilardi is the executive chef and chief operations manager of dining services at Doctors Hospital. A well-renown chef, Chef Bob has worked at Baptist Health South Florida for more than 30 years. Previously, he served as the executive sous chef at Hyatt Hotels and as the sauté and saucier cook at Chez Vendome French Restaurant in the David Williams Hotel in Coral Gables. Chef Bob graduated from Miami Dade College and Florida International University School of Hospitality Management.