Healthy Mediterranean Tofu Stuffed Peppers – Flavorful & Low Carb
Introduction
Are you looking for a delicious and healthy meal that won’t ruin your diet? Look no further! Healthy Mediterranean Tofu Stuffed Peppers are the perfect choice. They are not only packed with flavor but also low in carbs. This recipe combines fresh vegetables, protein-rich tofu, and hearty grains to create a satisfying dish that everyone will love.
Why Make This Recipe
This recipe is a great way to enjoy wholesome ingredients without compromising on taste. Tofu is a fantastic source of protein, and combined with colorful bell peppers, it adds a nutritious punch to your meal. Additionally, stuffed peppers are versatile and can be made ahead of time, making them perfect for busy weeknights. Plus, they are suitable for both vegans and vegetarians!
How to Make Healthy Mediterranean Tofu Stuffed Peppers
Making these stuffed peppers is quite easy and fun! Follow the steps below to create a delightful dish.
Ingredients:
- 4 large bell peppers (red, yellow, or orange)
- 14 oz (400 g) firm tofu, pressed and crumbled
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup cooked quinoa or brown rice
- 1 cup chopped spinach or mushrooms (optional)
- 2 tbsp olive oil
- 1 tsp dried oregano
- 1 tsp dried basil
- Salt and black pepper, to taste
- ¼ cup chopped fresh parsley
- Optional: ¼ cup crumbled vegan feta or olives
Directions:
- Preheat oven to 185°C (365°F).
- Prepare bell peppers: wash, cut tops off, and remove seeds and membranes.
- Heat olive oil in a skillet over medium heat. Sauté onion and garlic until they become translucent.
- Add crumbled tofu, oregano, basil, salt, and pepper; cook for 5-7 minutes.
- Stir in the cooked quinoa (or rice) and chopped spinach or mushrooms; cook for 2 more minutes.
- Remove from heat; mix in fresh parsley and optional vegan feta or olives.
- Stuff each pepper evenly with the tofu mixture and place them in a baking dish.
- Drizzle a little olive oil or tomato sauce over the peppers.
- Cover with foil and bake for 30 minutes.
- Remove foil and bake for another 5-10 minutes until the peppers are tender and the tops are lightly browned.
How to Serve Healthy Mediterranean Tofu Stuffed Peppers
Serve these stuffed peppers warm. They can be enjoyed on their own or with a side salad for a complete meal. Feel free to sprinkle extra parsley on top for a fresh touch.
How to Store Healthy Mediterranean Tofu Stuffed Peppers
You can store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply pop them in the microwave or oven until heated through.
Tips to Make Healthy Mediterranean Tofu Stuffed Peppers
- Press the tofu well to remove excess moisture, which helps in getting a better texture.
- For added flavor, try using different spices or adding chili flakes for some heat.
- If you want to make it more filling, you can increase the amount of quinoa or rice.
Variation
You can easily customize this recipe by changing the vegetables in the filling. Try adding corn, diced carrots, or different herbs to suit your taste.
FAQs
1. Can I use different types of protein instead of tofu?
Yes! You can use cooked lentils, chickpeas, or even shredded chicken if you prefer.
2. Are these stuffed peppers gluten-free?
Yes, as long as you use gluten-free grains like quinoa or brown rice, this recipe will be gluten-free.
3. Can I freeze the stuffed peppers?
Absolutely! You can freeze them before cooking. Just make sure to wrap them tightly and they will last in the freezer for up to 3 months.
Enjoy making and sharing these Healthy Mediterranean Tofu Stuffed Peppers! They are a delightful meal that supports a healthy lifestyle.
