Ingredients with Measurements:
- 4 large bell peppers
- 1 block of firm tofu, drained and crumbled
- 1 cup cooked brown rice
- 1/2 cup diced onion
- 1/2 cup diced celery
- 1/2 cup diced carrot
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup grated Parmesan cheese
- 1/4 cup chopped fresh parsley
- 1/4 cup vegetable broth
- 2 tablespoons olive oil
Special equipment needed:
- Large baking dish
- Mixing bowl
- Chef's knife
- Cutting board
- Spoon
Step-by-step instructions:
1. Preheat the oven to 375°F.
2. Cut off the tops of the bell peppers and remove the seeds and membranes.
3. In a mixing bowl, combine the crumbled tofu, cooked brown rice, onion, celery, carrot, garlic, oregano, basil, salt, black pepper, Parmesan cheese, and parsley.
4. Stuff the bell peppers with the tofu and rice mixture.
5. Pour the vegetable broth and olive oil into the bottom of the baking dish.
6. Place the stuffed bell peppers in the baking dish.
7. Cover the dish with foil and bake for 30 minutes.
8. Remove the foil and bake for an additional 15 minutes, or until the bell peppers are tender and the filling is heated through.
9. Serve hot.
Time:
Preparation time: 20 minutes
Cooking time: 45 minutes
Temperature:
375°F
Serving size:
4 servings
Nutritional information:
Calories: 250
Fat: 10g
Carbohydrates: 28g
Protein: 14g
Sodium: 540mg
Fiber: 7g
Substitutions for ingredients:
- Instead of brown rice, you can use quinoa or couscous.
- Instead of Parmesan cheese, you can use nutritional yeast for a vegan option.
- Instead of vegetable broth, you can use chicken broth or water.
Variations:
- Add chopped mushrooms to the filling.
- Use different colored bell peppers for a colorful presentation.
- Top the stuffed bell peppers with shredded cheese before baking.
Tips and tricks:
- Make sure to drain the tofu well before crumbling it.
- Use a spoon to remove the seeds and membranes from the bell peppers.
- If the filling is too dry, add a little more vegetable broth.
Storage instructions:
Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the stuffed bell peppers in the microwave or oven until heated through.
Presentation ideas:
Serve the stuffed bell peppers on a bed of fresh greens for a colorful presentation.
Garnishes:
Garnish with chopped fresh parsley or a sprinkle of Parmesan cheese.
Pairings:
Serve with a side salad or roasted vegetables.
Suggested side dishes:
- Roasted sweet potatoes
- Steamed broccoli
- Garlic bread
Troubleshooting advice:
- If the bell peppers are not tender enough, cover the dish with foil and bake for an additional 10-15 minutes.
- If the filling is too wet, add more rice or tofu to absorb the excess moisture.
Food safety advice:
Make sure to wash your hands and all utensils before preparing the recipe. Cook the stuffed bell peppers to an internal temperature of 165°F to ensure they are safe to eat.
Food history:
Stuffed bell peppers have been a popular dish in many cultures for centuries. The dish is believed to have originated in the Mediterranean region and has since spread to other parts of the world.
Flavor profiles:
The tofu stuffed bell peppers are savory and slightly sweet with a hint of Italian herbs.
Serving suggestions:
Serve the stuffed bell peppers as a main dish for a vegetarian meal.
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