Vegetarian dishes are not as simple to conceptualize as one may think, in the absence of animal protein, ensuring these dishes contain a plant protein and nutrients to enhance the absorption of other essential nutrients require planning. These stuffed oven baked peppers make for a great vegetarian dish. Peppers are loaded with Vitamin C and when cooked become sweet and soft making it a family favourite, whilst using them as a holder for the dish ensures portion control. This rice dish is a great base to include the added vegetables, nuts, and cheese, all nutrient dense ingredients.
The addition of a salad as recommended is important to complete the meal and offer more sustenance but isn’t
necessary if this dish is to be enjoyed as a snack or braai side.
Preheat the oven to 200C.
Cook the rice in a pot of boiling water for 25 minutes, or until just tender, then drain.
Meanwhile, cut the tops off the peppers and carefully remove the seeds. You might have to slightly trim the bottoms so that they can stand. Place on a baking tray and bake for 15 minutes. Heat a little oil in a pan and fry the onion and courgette over medium heat, stirring regularly, for 4-5 minutes, or until softened and lightly browned. Add the tomatoes, garlic, cumin, and coriander and cook for a minute, stirring constantly.
Tip into a large heatproof bowl and stir in the almonds and orange zest. Add the rice and parsley and season with a little salt and lots of pepper. Mix together. Fill the peppers with the rice mixture. Dot with the cheese and return to the oven for 10 minutes, or until the peppers are softened and the filling is piping hot. Serve with salad.
Tip: The rice mix can be made in advance and be kept refrigerated. If you would like the peppers to be a more substantial meal, braised mutton, chicken or beef mince can be added to the rice mix. You can adjust the heat level by adding chilli and spices.
Ingredients
Directions
Preheat the oven to 200C.
Cook the rice in a pot of boiling water for 25 minutes, or until just tender, then drain.
Meanwhile, cut the tops off the peppers and carefully remove the seeds. You might have to slightly trim the bottoms so that they can stand. Place on a baking tray and bake for 15 minutes. Heat a little oil in a pan and fry the onion and courgette over medium heat, stirring regularly, for 4-5 minutes, or until softened and lightly browned. Add the tomatoes, garlic, cumin, and coriander and cook for a minute, stirring constantly.
Tip into a large heatproof bowl and stir in the almonds and orange zest. Add the rice and parsley and season with a little salt and lots of pepper. Mix together. Fill the peppers with the rice mixture. Dot with the cheese and return to the oven for 10 minutes, or until the peppers are softened and the filling is piping hot. Serve with salad.
Tip: The rice mix can be made in advance and be kept refrigerated. If you would like the peppers to be a more substantial meal, braised mutton, chicken or beef mince can be added to the rice mix. You can adjust the heat level by adding chilli and spices.