Vegetarian Pelau–Stuffed Peppers

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
18%
Vegetarian Pelau–Stuffed Peppers
90 min.
8
316kcal

Suggestions


Are you ready to embark on a culinary adventure that celebrates vibrant flavors and wholesome ingredients? Introducing our Vegetarian Pelau-Stuffed Peppers, a delightful dish that is not only vegetarian but also vegan, gluten-free, and dairy-free! Perfect for any occasion, these stuffed peppers make a fantastic antipasti, starter, or snack that will impress your guests and satisfy your taste buds.

Imagine the sweet aroma of roasted butternut squash mingling with the earthy notes of black-eyed peas, all enveloped in a creamy coconut milk sauce. Each bite is a burst of flavor, enhanced by the zesty lime juice and fresh cilantro that bring a refreshing twist to this hearty dish. The colorful bell peppers serve as the perfect vessel, adding a pop of color to your table while providing a tender, smoky char from the grill.

With a preparation time of just 90 minutes, this recipe serves eight, making it an ideal choice for gatherings or meal prep for the week ahead. At only 316 calories per serving, you can indulge guilt-free! Whether you're a seasoned chef or a kitchen novice, our Vegetarian Pelau-Stuffed Peppers are sure to become a favorite in your recipe repertoire. Get ready to impress your family and friends with this deliciously nutritious dish!

Ingredients

  • medium bell pepper halved lengthwise seeded (any color)
  • cup pea-mond dressing frozen
  • servings pepper black freshly ground
  • 1.5 pound butternut squash 
  • tablespoons cilantro leaves fresh coarsely chopped
  • medium garlic clove finely chopped
  • tablespoon kosher salt as needed plus more
  • 0.3 cup brown sugar light packed
  • 0.3 cup juice of lime freshly squeezed (from 3 medium limes)
  • teaspoon lime zest finely grated
  • 0.5 teaspoon oregano dried
  • cups spring onion thinly sliced ( 12 medium scallions)
  • teaspoon thyme leaves dried
  • medium tomatoes seeded cut into small dice
  • tablespoons tomato paste 
  • 1.5 cups coconut milk unsweetened
  • tablespoons vegetable oil 
  • 0.5 cup rice long-grain white

Equipment

  • grill
  • dutch oven
  • peeler

Directions

  1. Prepare the squash: Peel off the skin with a vegetable peeler. Trim the top and bottom.
  2. Cut the neck from the bulb of the squash. Halve each piece lengthwise and scrape out the seeds.
  3. Cut the squash into 1/2-inch cubes and set aside (You will need about 2 cups. Save any remaining squash for another use.)
  4. Place 2 tablespoons of the oil in a Dutch oven or a large, heavy-bottomed pot over medium heat. When it shimmers, add the sugar and stir until incorporated. Cook, stirring occasionally, until the sugar dissolves and the mixture turns dark brown, about 5 minutes.
  5. Add the squash, 1 1/2 cups of the scallions, the garlic, and the measured salt; season with pepper; and stir to coat the squash. Cook until the squash has softened, about 4 minutes.
  6. Add the tomato, thyme, oregano, and tomato paste and stir to coat the squash.
  7. Add the coconut milk and stir to incorporate. Reduce the heat to medium low, cover with a tightfitting lid, and simmer until slightly thickened, about 10 minutes.
  8. Add the rice and black-eyed peas, stir to incorporate, cover, and cook, stirring occasionally, until the rice is done and the vegetables are tender, about 20 to 30 minutes.Meanwhile, heat a grill to medium low (about 325°F). Rub the outside of the peppers with remaining 1 tablespoon of vegetable oil and season both inside and out with salt and pepper.
  9. Remove the rice mixture from the heat and let it stand covered for about 5 minutes. Stir in the remaining scallions and the cilantro, lime juice, and lime zest.Divide the mixture evenly among the peppers (about 1/2 cup pelau per pepper half). Grill, covered, until the peppers are soft and just starting to char, about 30 minutes.

Nutrition Facts

Calories316kcal
Protein7.08%
Fat43.84%
Carbs49.08%

Properties

Glycemic Index
53.15
Glycemic Load
8.64
Inflammation Score
-10
Nutrition Score
25.142173850018%

Flavonoids

Eriodictyol
0.17mg
Hesperetin
0.79mg
Naringenin
0.14mg
Apigenin
0.01mg
Luteolin
0.48mg
Kaempferol
0.37mg
Myricetin
0.04mg
Quercetin
3.03mg

Nutrients percent of daily need

Calories:315.79kcal
15.79%
Fat:16.4g
25.22%
Saturated Fat:10.4g
65%
Carbohydrates:41.29g
13.76%
Net Carbohydrates:34.55g
12.56%
Sugar:15.13g
16.81%
Cholesterol:0mg
0%
Sodium:940.61mg
40.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.96g
11.92%
Vitamin A:11404.34IU
228.09%
Vitamin C:106.62mg
129.24%
Vitamin K:68.77µg
65.5%
Manganese:1mg
50.25%
Folate:123.6µg
30.9%
Fiber:6.75g
26.99%
Potassium:810.76mg
23.16%
Vitamin E:3.25mg
21.64%
Vitamin B6:0.42mg
21.12%
Magnesium:78.69mg
19.67%
Copper:0.34mg
16.96%
Iron:3mg
16.66%
Phosphorus:157.07mg
15.71%
Vitamin B1:0.21mg
13.88%
Vitamin B3:2.68mg
13.42%
Calcium:95.26mg
9.53%
Selenium:6.29µg
8.99%
Vitamin B5:0.89mg
8.88%
Zinc:1.18mg
7.84%
Vitamin B2:0.12mg
7.17%
Source:Chow