Greek Stuffed Peppers

Gemista, or Greek stuffed peppers, is a beloved dish in Greek cuisine, celebrated for its flavours. This dish embodies the Mediterranean diet's focus on fresh, wholesome ingredients and simple preparation methods. Enjoyed as a main course or as part of a larger spread, Greek stuffed peppers are sure to make everyone happy. This versatile recipe can also be easily adapted to suit various dietary preferences; for a vegetarian version, simply omit the meat.

Ingredients:

• 6 bell peppers (any colour)
• 1 cup uncooked rice
• 1/2 pound ground beef or turkey (optional)
• 1 large onion
• 3 garlic cloves
• 2 large tomatoes
• 1/4 cup tomato paste
• 1/2 cup fresh parsley
• 1/4 cup fresh mint
• 1/4 cup fresh dill
• 1/2 cup olive oil
• Salt and pepper to taste
• 1/2 cup water or vegetable broth
• Feta cheese 

Method:

1. Preheat your oven to 190°C. Cut the tops off the bell peppers and remove the seeds and membranes. Reserve the tops.
2. In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the chopped onion and sauté until translucent. Add the minced garlic and cook for another minute.
3. If using ground meat, add it to the skillet and cook until browned.
4. Stir in the rice and cook for about 5 minutes, allowing it to absorb the flavours. Add the chopped tomatoes and tomato paste. Mix well. Add the chopped parsley, mint, and dill. Season with salt and pepper. Pour in 1/2 cup of water or vegetable broth and bring to a simmer. Cook for about 10 minutes, until the rice is partially cooked and most of the liquid is absorbed. Remove from heat.
5. Fill each bell pepper with the rice mixture, packing it in gently, then place the stuffed peppers upright in a baking dish. Replace the tops on each pepper.
6. Drizzle the remaining olive oil over the peppers. Pour about 1/2 cup of water or chicken broth into the bottom of the baking dish to keep the peppers moist during baking. Cover the dish with aluminium foil and bake in the preheated oven for about 40 minutes. Remove the foil and bake for an additional 20 minutes, or until the peppers are tender and the tops are slightly browned.
7. Remove the peppers from the oven and let them cool slightly before serving. Garnish with crumbled feta cheese if desired and serve the stuffed peppers warm, with a side of Greek salad or crusty bread.

Ingredients’ Benefits: 

• Bell Peppers: Rich in vitamins A and C, antioxidants, low in calories, and support immune function and skin health.
• Rice: Provides sustained energy, is gluten-free, and contains B vitamins important for metabolism and nerve function.
• Ground Beef or Turkey (Optional): High in protein, iron, and zinc, essential for muscle repair, immune function, and oxygen transport.
• Onion: Contains antioxidants like quercetin, supports heart health by lowering cholesterol levels.
• Garlic: Boosts the immune system, reduces blood pressure, and improves cholesterol levels.
• Tomatoes: High in lycopene, an antioxidant that reduces the risk of heart disease and cancer, and keeps you hydrated.
• Olive Oil: Contains healthy monounsaturated fats and antioxidants with anti-inflammatory properties.
• Feta Cheese: Source of calcium and protein, contains probiotics for gut health.