Tempeh and Rice Stuffed Peppers

Tempeh and Rice­ Stuffed Peppers 150 Author: Canadian Living Credits: Tempeh and Rice­ Stuffed Peppers 150

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.

  • Portion size 6 servings

Ingredients

  • 6 sweet peppers
  • 1 cup long-grain rice rinsed and drained
  • 1/4 teaspoon salt
  • 2 pkg (each 8 oz/240 g) tempeh
  • 1/4 cup olive oil
  • 1 onion finely diced
  • 1 celery finely diced
  • 3 cloves garlic minced
  • 1/4 cup dry white wine
  • 1/4 cup tomato juice
  • 3 tablespoons sodium-reduced soy sauce
  • 2 teaspoons dried oregano
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/4 cup chopped fresh parsley
  • 1/4 cup nutritional yeast flakes (optional)
  • 1 can crushed tomatoes
  • 2 bay leaves
  • 1 fresh basil sprig

Method

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 1-1/2 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.

Nutritional facts Per serving: about

  • Sodium 981 mg
  • Protein 20 g
  • Calories 434.0
  • Total fat 18 g
  • Potassium 1039 mg
  • Cholesterol 0 mg
  • Saturated fat 4 g
  • Total carbohydrate 53 g

%RDI

  • Iron 35.0
  • Fibre 0.0
  • Folate 28.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 15.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 28.0
  • Vitamin C 280.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Tempeh and Rice Stuffed Peppers