Stuffed Bell Peppers – Persian StyleCourse: Main Dishes, One Pot MealCuisine: Mediterranean, Persian, Middle EasternDifficulty: Medium
My whole family LOVES this dish – it is yummy, healthy, easy to prepare and you are going to love it!
600 g minced chicken meat
250 g brown basmati rice
1 teaspoon of salt for the rice
4 medium bell peppers
100g red lentils
Seasoning for minced meat:
1 large onion
1 teaspoon of salt
1 teaspoon turmeric
0,5 tsp fresh black pepper
1 small bunch of fresh parsley
1 medium ripe tomato
For the tomato sauce:
1 cup vegetable or chicken broth
2 tablespoons of tomato paste
Juice of 0.5 lemon
Salt to taste
- Cook rice with water as directed and 1 tsp salt.
- Cook the red lentils for approx. 15 minutes, then rinse and reserve.
- In the meantime, prepare the seasoning for the meat: put the onion, tomato, egg, turmeric, salt, pepper, and parsley leaves in a blender and mix until smooth.
- Put the minced chicken meat in a large bowl, add the condiments and the lentils and mix well with a spoon.
- Clean bell peppers, remove seeds, keep stems.
- Fill the peppers with the minced meat and cover the holes with the stems.
- Put the peppers in a wide saucepan; make sure they do not fall over. Whisk 250 ml. broth, lemon juice and tomato paste, add to the saucepan, cover with lid and cook for approx. 30 minutes or until peppers are tender but not mushy.
- Another option is to cook them in the oven: cut the peppers in half, remove the seeds, and fill them with the meat and seasoning mixture. Then place them in a glass or clay oven tray and add the mixture of broth, lemon juice and concentrated tomato.
- Bake at 180ºC for about 40 minutes or until the meat is golden brown and the peppers are tender.
- Serve with brown basmati rice or with a salad.
- You have no idea how many healthy properties you will consume with this dish. Peppers provide iron, vitamins A and C; Red lentils contain fiber, protein, and minerals such as iron, magnesium, selenium, zinc and vitamin B1. Onion is a diuretic, and, like turmeric, it is anticancer, antioxidant and prebiotic. Due to their content of the antioxidant lycopene, tomatoes and peppers have anti-cancer benefits, too.
- Tip: Remember that you may not exceed 30g (aprox. 2 tablespoons) of carbs (here: brown basmati rice) if you are on a weight-loss diet.