A vegetarian version of stuffed peppers inspired by Georgian cooking. The peppers are filled with a mixture of red lentils, rice and aromatic herbs, baked in the oven and served with a bold tomato sauce built on a vegetable base, with fennel and spices typical of the Caucasus.
- Category
- main course
- Portion
- 350 g
- Yield
- 10 servings
- Nature (TCM)
- neutral
TCM: The spices gently warm; the tomatoes and vegetables balance.
Ingredients
Stuffed peppers
- Thick-walled bell peppers – 10
- Red lentils, cooked – 500 g
- Jasmine rice, cooked – 500 g
- Carrots – 200 g (very finely diced)
- Celery stalks – 200 g (very finely diced)
- Cilantro leaves – 100 g (finely chopped)
- Olive oil – 2 tsp
- Garlic – 1 clove
Spices for the filling
- Khmeli suneli – 2 tsp
- Smoked paprika – 2 tsp
- Ground coriander – 1 tsp
- Sumac – 1 tsp
Tomato sauce
- Yellow onions – 300 g (very finely diced)
- Pepper trimmings – as many as you have (larger pieces)
- Celery stalks – 200 g (very finely diced)
- Fennel – 200 g (very finely diced)
- Tomato passata (canned) – 1,200 g
- Tomato paste – 2 tbsp
- Olive oil – 4 tbsp
- Stock or water – approx. 200 ml
Spices for the sauce
- Fenugreek – 2 tsp
- Blue fenugreek – 2 tsp
- Dried garlic – 1 tsp
- Black pepper – 1 tsp
- Basil – 2 tsp
- Parsley leaves – 2 tsp
- Caraway – 2 tsp
- Salt – to taste
Method
- Cut the tops off the peppers and scoop out the seeds; set the remaining flesh aside for the sauce.
- Mix all the filling ingredients in a bowl.
- Fill each pepper with about 150 g of the mixture. If there is empty space left, trim the pepper so it is level with the filling and set the trimmings aside.
- Over low heat, fry the onion, celery, fennel and pepper trimmings for about 25 minutes.
- Add the spices and tomato paste and fry for another 5 minutes.
- Pour in the passata and about 200 ml of stock, cover and cook for 60 minutes.
- Brush the peppers with oil and bake in the oven at 180 °C for 30–40 minutes.
- Once the sauce is done, blend it and adjust the flavor and consistency as needed.
Serving
Serve 1 stuffed pepper covered in tomato sauce. Finish with a sprinkle of fresh cilantro or finely sliced scallions.
Key ingredients
- Jasmine rice
- Slightly sticky aromatic rice; naturally thickens soups.
- Tomatoes (peeled / passata)
- Lycopene (an antioxidant), the umami base of sauces.
- Carrot
- Beta-carotene (vitamin A) for skin and eyesight, fibre, natural sweetness.
- Onion
- Prebiotic fibre for the gut flora, anti-inflammatory flavonoids.
- Garlic
- Antibacterial and antiviral; supports immunity and the circulatory system.
- Cumin
- Supports digestion and eases bloating; a source of iron.
- Coriander seeds
- Soothes digestion and gently cools the heat of spices.
- Fenugreek (kasuri methi)
- Traditionally supports digestion and blood sugar; a gently bitter aroma.
- Red lentils
- Quickly digestible protein; cooks down to a creamy texture.
- Red bell pepper
- High in vitamin C and antioxidants; sweet once roasted.
- Potatoes
- Complex carbohydrates, potassium and vitamin C; a filling side.
Why it’s good for the body
- Red lentils are a source of plant protein, iron and fiber.
- Rice naturally binds the filling without using flour.
- Tomatoes bring antioxidants, including lycopene.
Traditional and functional notes on the ingredients — not medical claims.
Notes
- The dish is naturally vegan and gluten-free.
- The sauce also goes well with rice or roasted potatoes.
- The flavor intensifies after resting – ideal the next day too.