Stuffed Bell Peppers are really easy to prepare and are so delicious. Peppers are stuffed with tofu, flaxseeds and veggies, which is a great way to eat your veggies. The addition of the vegetables is another important factor that makes the recipe healthier.
The recipe is extremely simple and healthy, power-packed with fibres, vitamins, minerals, antioxidants and protein.
This recipe is helpful for those who are trying to eat healthily. It is vegan, gluten-free and nutritious. As it is gluten-free, it can be enjoyed by people with any gluten sensitivity or celiac disease. This colourful tofu stuffed pepper make a beautiful and delicious vegetarian dinner or lunch — and kids love them, too!
Tofu is a good source of protein and contains all nine essential amino acids. It is also a valuable plant source of iron and calcium and the minerals manganese, selenium and phosphorous. In addition, tofu is a good source of magnesium, copper, zinc and vitamin B1.
The dish also includes fibre-rich flax seeds. Flaxseed is a rich source of healthy fat, antioxidants, and fibre. The seeds contain protein, lignans, and the essential fatty acid alpha-linolenic acid, also known as ALA or omega-3. The nutrients in flaxseed may help to lower the risk of diabetes, cancer, and heart disease.
Bell peppers are rich in many vitamins and antioxidants, especially vitamin C and various carotenoids. For this reason, they may have several health benefits, such as improved eye health and reduced risk of several chronic diseases. All in all, bell peppers are an excellent addition to a healthy diet.
Carrots are a particularly good source of beta carotene, fibre, vitamin K1, potassium, and antioxidants. They also have a number of health benefits. They’re weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health.
The calcium in spinach can help to strengthen your bones to fight against injury, and vitamins A and C, fibre, folic acid, and other nutrients fight against colon and breast cancers. Spinach also helps to lower damaging protein levels in the blood and can protect against high blood pressure and heart disease.
Apart from this, the spices that are used in this recipe have several health benefits.
Thus, it can be concluded that the used ingredients, makes this recipe super nutritious and healthy too. The recipe is a great way to add veggies and greens in your plate.
Ingredients of Stuffed Bell Peppers
5 bell peppers, halved lengthwise, seeds removed
2 tablespoon olive oil
1/2 cup onion, chopped
1/2 cup shredded carrots
1/2 cup chopped French beans
1/2 cup frozen peas
1/2 cup chopped tomatoes
1/2 cup chopped spinach
2 tablespoon flax seeds
1 tablespoon minced fresh ginger
1 teaspoon turmeric powder
1/2 teaspoon cumin powder
1/4 teaspoon black pepper
1/4 teaspoon chilli powder (optional)
1 lb. block extra-firm tofu, drained
Chopped fresh coriander leaves
Instructions To make Stuffed Bell Peppers
Slice bell peppers in half and take out the membranes and seeds.
Fill a pot with water, and bring to a boil over high. Carefully drop pepper halves into the water, and cook until beginning to soften 3 to 5 minutes. Remove pepper halves, and place, cut side down, on paper towels to drain.
Preheat oven to 350ºF. Line a large baking sheet with parchment.
Drain tofu and pat dry. Place in a bowl and mash with a fork.
Heat 1 tablespoon of the oil in a large skillet over medium. Add onion, and cook, stirring occasionally, until softened, 2 to 3 minutes.
Add carrots, peas, spinach, tomatoes, beans, flax seeds, and ginger; sprinkle with 1/2 teaspoon of the salt, and add turmeric, cumin, black pepper, and chilli powder in it. Cook for about 2 minutes, stirring occasionally until vegetables are becoming soft. Add crumbled tofu into it. Cook, stirring often until warmed through and well combined.
Place bell pepper halves, cut side up, on the prepared baking sheet. Then stuff the halved peppers with the tofu mixture and bake them for another 20 minutes. Sprinkle with coriander leaves just before serving.