Tempeh and Rice-Stuffed Peppers

Partially freezing tempeh makes grating it a cinch.

Nutritional yeast adds a savoury cheese-like dimension to the filling ­ look for it in health food stores. Use medium-size green, red, yellow or orange peppers with flat bottoms.

tempeh-and-rice-stuffed-peppers

Ingredients

6 sweet peppers
1 cup (250 mL) long-grain rice, rinsed and drained
¼ tsp (1 mL) salt
2 pkg (each 8 oz/240g) tempeh
¼ cup (60 mL) olive oil
1 onion, finely diced
1 stalk celery, finely diced
3 cloves garlic, minced
¼ cup (60 mL) dry white wine or tomato juice
3 tbsp (45 mL) sodium-reduced soy sauce
2 tsp (10 mL) dried oregano
1 tsp (5 mL) salt
½ tsp (2 mL) pepper
¼ cup (60 mL) chopped fresh parsley
¼ cup (60 mL) nutritional yeast flakes, (optional)
1 can (28oz/796 mL) crushed tomatoes
2 bay leaves
1 sprig fresh basil

Preparation

About 1 inch (2.5 cm) down from stem end, slice tops off peppers. Reserve tops; scrape out ribs and seeds from peppers.

In saucepan, bring 1 ½ cups (375 mL) water, rice and salt to boil. Reduce heat; simmer, covered, until no liquid remains, 20 minutes. Remove from heat; let stand, covered, for 10 minutes. Scrape into bowl; let cool.

Using coarse side of box grater, grate tempeh. In large skillet, heat half of the oil over medium heat; fry onion, celery and garlic until softened, about 5 minutes. Add tempeh, wine, soy sauce, oregano, salt and pepper. Cook until no liquid remains, about 1 minute.

Scrape over rice. Add parsley, and yeast (if using); toss to combine. Divide stuffing among peppers, mounding tops. Snugly arrange peppers in single layer in 10- x 10- x 4-inch (5 L) baking dish; top with reserved tops. Mix tomatoes with 1 cup (250 mL) water; spoon around peppers. Tuck bay leaves and basil around edges; drizzle peppers with remaining oil.

Cover with lid or foil; bake in 350°F (180°C) oven until peppers are almost tender, 1 hour. Uncover; bake until tender, 20 minutes.

Additional Information: Partially freezing tempeh makes grating it a cinch. Nutritional yeast adds a savoury cheese-like dimension to the filling – look for it in health food stores. Use medium size green, red, yellow or orange peppers with flat bottoms.

Servings: 6

Nutritional Info

approx. per serving

  • cal434
  • pro12 g
  • total fat21 g
  • sat. fat9 g
  • carb65 g
  • fibre7 g
  • chol123 m
  • sodium968 m
  • %RDI
  • calcium
  • iron4%
  • vit A31%
  • vit C17%
  • folate13%

Source: www.canadianliving.com

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