Yemista

Yemista is a traditional Greek dish featuring bell peppers stuffed with a high-protein rice mixture, seasoned with fresh herbs and spices. It's a wholesome and flavorful meal that showcases the vibrant tastes of Mediterranean cuisine.

Ingredients

• 2 large bell peppers (any color) - 300g
• 100g quinoa (or brown rice)
• 200ml vegetable broth
• 100g cooked chickpeas
• 50g feta cheese, crumbled
• 1 small onion, finely chopped - 100g
• 2 cloves garlic, minced
• 1 medium tomato, diced - 150g
• 1 tablespoon olive oil - 15ml
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper to taste
• Fresh parsley for garnish

Steps

1. Preheat the oven to 180°C (350°F).
2. Cut the tops off the bell peppers and remove the seeds carefully.
3. In a saucepan, heat olive oil over medium heat and sauté the chopped onion and minced garlic until translucent.
4. Add the diced tomato, oregano, basil, salt, and pepper, cooking for an additional 5 minutes.
5. Stir in the quinoa and vegetable broth, bringing it to a boil. Reduce heat, cover, and simmer for 15 minutes until the quinoa is cooked.
6. Once cooked, remove from heat and stir in the cooked chickpeas and crumbled feta cheese.
7. Stuff each bell pepper with the quinoa mixture, packing it gently.
8. Place the stuffed peppers upright in a baking dish and cover with foil.
9. Bake in the preheated oven for 25 minutes. Remove the foil and bake for an additional 10 minutes until the peppers are tender.
10. Garnish with fresh parsley before serving.

Nutrition

• Calories: 380
• Protein: 15 g
• Carbs: 55 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 20 mg
• Total Fat: 10 g
• Saturated Fat: 3 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in vitamins and minerals from fresh vegetables and herbs.

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