|Nutritional Guidelines (per serving)|
|Servings: serves 4|
|Amount per serving|
|% Daily Value*|
|Total Fat 57g||73%|
|Saturated Fat 8g||40%|
|Total Carbohydrate 65g||23%|
|Dietary Fiber 14g||48%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
This version of stuffed vegetables (yemista me ryzi, in Greek: γεμιστά με ρύζι, pronounced yeh-mee-STAH meh REE-zee) offers a great way to get her to eat healthy foods you might not otherwise touch. If there's any filling left over, freeze it and use it another time. Defrost for 3-4 hours. It's the same filling used for stuffed grape leaves with rice.
- 1 spring onion (finely chopped)
- 1 bunch of fresh parsley (finely chopped)
- 1 pound of zucchini (grated)
- 2 medium carrots (grated)
- 1/2 eggplant (peeled and grated)
- 1 cup of olive oil (divided)
- 4 firm tomatoes
- 4 medium zucchini
- 4 small eggplants
- 4 peppers (green bell, Cubanelle, or Anaheim)
- 1 1/2 cups of long grain rice
- 1 tablespoon of sea salt
- 1 teaspoon of freshly ground pepper
- Garnish: toasted breadcrumbs
Wash the vegetables carefully and dry. With a paring knife, cut the caps off the tomatoes, peppers, and eggplant, and both ends off the zucchini and set aside.
With a spoon, scoop out the pulp and seeds from the eggplant, zucchini, and peppers, and discard.
Scoop out the tomato pulp, chop well, and set aside. Lightly salt the interior of all vegetables.
In a pot, heat 1/2 cup of olive oil and sauté the onion for about 2-3 minutes.
Add grated zucchini, eggplant, and carrots, and cook over low heat for 10 minutes.
Add the tomato pulp and continue to cook for 5 minutes.
Remove from the heat and set aside to cool for 15 minutes, and put in a bowl.
Add the rice, salt, and pepper, and mix well with a spoon until blended.
With a spoon, fill vegetables loosely with the rice mixture, place in a roasting pan packed closely but not squashed, with caps covering the tops and ends.
Place tomatoes (and small bell peppers if used) upright, lie the others on their sides.
Pour 1/2 cup olive oil and 1/2 cup water over the top, sprinkle the tops of the upright vegetables with toasted breadcrumbs, and bake at 450F (230C) for 1 hour.
Halfway through, turn the vegetables that are placed on their sides.
Note: If the vegetables start to get too brown before cooking time is up, cover with foil.
Tip: Scoop out vegetables leaving a thin shell, about 1/4 inch. (See how to scoop and stuff with photos.)