Buckwheat Bell Peppers
Elevate your weeknight dinner rotation with these hearty and wholesome Buckwheat Bell Peppers! This vibrant recipe features tender bell peppers stuffed with a flavorful medley of fluffy buckwheat, sautéed vegetables, and aromatic herbs like oregano and thyme. Packed with fiber, vitamins, and plant-based protein, it’s a nutritious and delicious choice for vegetarians and meat-lovers alike. A touch of tomato paste lends a rich, savory depth to the filling, while optional topping with melted mozzarella or vegan cheese adds the perfect finishing touch. These baked stuffed peppers are easy to prepare, oven-steamed to perfection, and ideal for a cozy family meal or an impressive dinner party dish.
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Recipe Information
Ingredients
- 4 medium bell peppers
- 1 cup buckwheat groats
- 2 cups water
- 2 tablespoons olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 medium carrot, finely diced
- 1 small zucchini, finely diced
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 0.5 teaspoon dried thyme
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 0.5 cup shredded mozzarella or vegan cheese (optional)
Instructions
Preheat your oven to 375°F (190°C).
Rinse the buckwheat under cold water using a fine-mesh sieve.
In a medium saucepan, bring 2 cups of water to a boil. Add the buckwheat, reduce the heat to low, cover, and simmer for 15 minutes or until tender and the water is absorbed. Set aside.
Meanwhile, cut the tops off the bell peppers and remove the seeds and membranes. Set the prepared peppers aside. Optionally, dice the tops to use in the filling.
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the diced onion and cook until softened, about 3 minutes.
Add the minced garlic, carrot, and zucchini (and chopped pepper tops, if using) to the skillet. Cook for another 5-7 minutes, stirring occasionally, until the vegetables are tender.
Stir in the cooked buckwheat, tomato paste, oregano, thyme, salt, and black pepper. Mix well to evenly combine.
Remove the skillet from heat and stir in the chopped fresh parsley.
Stuff each bell pepper generously with the buckwheat mixture. If desired, sprinkle shredded mozzarella or vegan cheese on top.
Place the stuffed bell peppers upright in a baking dish. Add about 1/4 inch of water to the bottom of the dish to help steam the peppers.
Cover the dish with aluminum foil and bake in the preheated oven for 30 minutes.
Remove the foil and bake for an additional 10-15 minutes, or until the peppers are tender and the tops are slightly golden.
Serve hot, garnished with additional parsley if desired. Enjoy!
Nutrition Facts
Calories |
1371 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 71.3 g | 91% | |
| Saturated Fat | 22.9 g | 114% | |
| Polyunsaturated Fat | 9.7 g | ||
| Cholesterol | 86 mg | 28% | |
| Sodium | 3068 mg | 133% | |
| Total Carbohydrate | 149.6 g | 54% | |
| Dietary Fiber | 27.8 g | 99% | |
| Total Sugars | 33.1 g | ||
| Protein | 55.3 g | 111% | |
| Vitamin D | 1.0 mcg | 5% | |
| Calcium | 1073 mg | 83% | |
| Iron | 9.6 mg | 53% | |
| Potassium | 2612 mg | 56% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
