I love these. When I was a (vegetarian) teenager my mum used to make stuffed peppers which even my meat eating father and brother enjoyed. They did have cheese on them and were usually stuffed with beans, but these vegan low-FODMAP alternatives are very hearty and make a delicious winter dinner which I think will keep even meat eaters satisfied!
Traditionally stuffed peppers contain rice, which makes perfect sense as rice is nuttier in texture however I wanted to mix it up because quinoa is one of the few complete protein sources for vegans (along with hemp) also I already eat a lot of rice.
To compensate for the lack of a nutty texture I make my quinoa al dente and stuff the pepper with raw vegetables and walnuts. If you prefer the texture of rice or already eat loads of quinoa then do feel free to substitute!
I like to serve with spinach or mixed lettuce and a drizzle of low-FODMAP vinaigrette.
I hope you enjoy these as much as I do!
Mediterranean Stuffed Peppers
Ingredients
- 4 large red peppers
- For the quinoa
- 120 g uncooked quinoa rinsed
- 340 ml water
- 1 low-FODMAP stock cube optional
- 1/2 tsp cayenne pepper
The rest of the stuffing
- 10-15 whole walnuts crumbled
- 1 medium carrot diced small
- A generous handful circa 85g green beans, topped and tailed and chopped
- 4 sun-dried tomatoes * optional cut into thin strips
- 2 tbsp fresh chopped basil
- 10 pitted black olives sliced
- 8 cherry tomatoes quartered
- 2 tbsp tamari
- 2 tbsp tomato puree
- 12 chives ** optional
Instructions
- Preheat the oven to 175C.
- Rinse the quinoa, pour it into a non-stick pan with 340ml water (the stock cube) and 1/2 tsp cayenne pepper. Bring to a boil then lower to a medium-low heat and keep an eye on it, stirring occasionally until all the water is absorbed.
- While the quinoa is cooking wash the peppers and cut out the stalks, keeping them for later. Deseed the stalks and peppers.
- Add the walnuts, cherry tomatoes, carrot, green beans, black olives and sundried tomatoes (and chives, if using) to a large bowl and mix.
- Once the quinoa has absorbed all the water turn the hob off and set it aside to cool for 5 minutes.
- Mix 2 tbsp soya sauce with 2 tbsp tomato puree and the fresh basil, stir until it becomes a 'sauce'
- Add the quinoa to the bowl with the rest of the stuffing, mix well. Add the 'sauce' and mix well, so all the ingredients are evenly covered.
- Stuff the peppers with the mixed filling, gently pushing it down with your spoon. Finally add the tops.
- Roast between 45 minutes – 1 hour. Turn after 25 minutes of cooking.
My partner and I love this!
Ah I’m so glad, that’s great to hear. Thanks for commenting.