Farcis Niçois

Farcis Niçois are delightful stuffed vegetables from Nice, France, filled with a savory mixture of fresh herbs, rice, and vegetables, offering a burst of Mediterranean flavors. This vegetarian dish is perfect for a light yet satisfying meal that showcases the essence of Provençal cuisine.

Ingredients

• Zucchini - 2 medium
• Bell pepper - 1 medium (any color)
• Tomato - 1 medium
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Cooked rice - 100 grams
• Chickpeas - 100 grams, canned and drained
• Fresh parsley - 2 tablespoons, chopped
• Fresh basil - 2 tablespoons, chopped
• Olive oil - 2 tablespoons
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Grated Parmesan cheese - 30 grams (optional)

Steps

1. Preheat the oven to 180°C (350°F).
2. Slice the tops off the zucchini and bell pepper, and scoop out the insides to create shells. Finely chop the scooped-out flesh and set aside.
3. In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and garlic, and sauté until translucent, about 5 minutes.
4. Add the chopped zucchini and bell pepper flesh to the skillet, and cook for another 5 minutes until softened.
5. Stir in the cooked rice, chickpeas, parsley, basil, salt, and black pepper. Cook for an additional 2-3 minutes until everything is combined and heated through.
6. Stuff the mixture into the hollowed-out zucchini and bell pepper. Place them in a baking dish and drizzle with the remaining olive oil.
7. Cover the dish with aluminum foil and bake for 30 minutes. Remove the foil, sprinkle with grated Parmesan cheese (if using), and bake for an additional 10 minutes until the tops are golden.
8. Remove from the oven, let cool for a few minutes, and serve warm.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 52 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 400 mg
• Cholesterol: 10 mg
• Total Fat: 14 g
• Saturated Fat: 3 g
• Unsaturated Fat: 11 g
• Water: 0.25 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• Packed with vitamins and minerals from fresh vegetables and herbs.

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