How To Make Grilled Veg Stuffed Peppers
This protein, fiber and nutrient rich grilled appetizer/snack will leave you fuller, craving less for much of anything else. This is delicious too with minimal spicing yet complete with a crunch from the peppers, the walnuts (yes it has walnuts too:)) enveloped in juicy moistness of the pepper and the multitude of veggies with a touch of spice by the green chili hit.
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I had never had a reason to use a grill before. With the theme being grilled delicacies this week, I had no choice but to buy one and plan a recipe. I must say, I am more than pleased I have it now. The ease of its operation, not to mention the result, so satisfying, leaving no doubt in my mind that I would be using this more often, in my kitchen come future.
Peppers make such a wonderful addition to any meal, you might agree. It’s texture, the juicy sweet sharpness makes it so versatile. As far as appetizer options go, recipes for stuffed peppers can be found in a plenty. One such recipe of mine bulgur wheat stuffed mini peppers was a hit with my family. With that in mind, I decided on stuffed peppers but with a different filling off course. This filling has a multitude of vegetables along with tofu.
- 4 of green, red and yellow peppers, halved with the stalk included, and de-seeded
- ½ cup finely chopped onion
- 1 cup finely chopped cabbage
- ¾ cup shredded carrot
- ¾ cup (frozen-thawed or cooked) sweetcorn
- ½ cup finely chopped courgette (zucchini)
- 1 heaped cup of fresh coriander
- 2 finely chopped green chilies
- 2 tablespoons of shredded silken tofu
- 3-4 walnut halves chopped into small bits
- few sprays of cooking spray to grease the grill and for the peppers
- 1 teaspoons of oil for preparing the filling (the less you can manage with, the better)
- salt to taste
- First, halve the peppers. Try and retain the stalk. Then de-seed the peppers removing the thick white portions.
- Finely chop all the vegetables needed, shred the carrot and tofu. Keep these ready.
- In a mixer/grinder, grind the thawed sweetcorn with green chili and fresh coriander to form a coarse paste. Do not add any water. Do not make this too smooth. Keep this ready.
- Making sure the grill is nice and clean, using a brush, paint/brush over oil on both the sides all over the grill.
- Turn on the electric grill. Once it is heated and ready, place the pepper halves with the open side down on the grill pan. Cover and grill for 8-10 minutes*.
- After 10 minutes, remove them onto a plate.
- To prepare the filling, heat 1 teaspoon oil in a pan. Once this is heated, at medium heat, add finely chopped onion, stir and cook adding a pinch of salt.
- Once the onion is soft, add finely chopped cabbage, saute and cook adding another pinch of salt. Cover on and off and stir until the cabbage is nearly done.
- Then add chopped zucchini, stir and cook until thats nearly done.
- Then add shredded carrot, mix and cook until it softens.
- Finally add the prepared sweetcorn, coriander, chili paste, give it a good mix adding salt to taste and shredded tofu.
- Turn off the heat. Add in chopped walnuts, mix.
- Spoon in this prepared filling into the grilled pepper halves, making sure all the corners are covered.
- Repeat the same with all the peppers.
- Again, heat the electric grill. Once ready, place the prepared, filled peppers, open side up.
- Cover the grill and cook for 3 minutes.
- Transfer to the serving plate and serve.
Apply minimum amount of oil over the grill and the peppers to ensure minimal fat usage in the dish. Use cooking spray if using a good non-stick grill.
If not comfortable using tofu, use low fat paneer.
Adjust spicing to tolerance.
Did you know, peppers have a lot going for them. They are low in calories and loaded with good nutrition. They are very versatile too. In parts of Europe, coriander is referred to as an ‘anti-diabetic’ plant. In parts of India it is used traditionally used for it’s anti-inflammatory properties. Know more..
Apart from being fiber rich, an excellent source of certain vitamins, having a very low glycemic index, cabbage is a rich non-dairy source of calcium. Know more..
Tofu is low calorie, contains no cholesterol, and is an excellent source of protein (providing all the essential amino-acids, there by a complete protein) calcium and iron as you can read here.
A note pertaining to corn used in the recipe: It is considered a high carbohydrate vegetable, however when consumed in moderation, along with various other low carb ingredients as in the recipe, the net carbohydrate load decreases.
I am not a nutritionist or dietitian. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietitian before making any changes to your diet.
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