gefüllte Paprika...

Ich hab gerade erst wieder einen ganzen Backofen mit gefuellten Paprika gemacht :-) Hier ist mein fleischloses Rezept mit einer Fuellung aus Reis und roten Linsen. Die Linsen sind in diesem Fall der Eiweisslieferant anstelle des Fleisches.

Lentil and Rice Stuffed Peppers
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4 small red or green peppers
3 Tbsp oil
1 small onion, diced
3 cloves garlic, minced
3 cups mushrooms, chopped (zuccini)
salt and pepper
1/3 cup basmati rice
1/4 cup red lentils (or a little more)
1/2 cup shredded parmesan or romano cheese
1/4 cup parsley
4 tsp lemon juice
1 tsp dried oregano
2 plum tomatoes, seeded and diced

- Slice tops of peppers, core and scrape out seeds. Place peppers, cut side up, in 8 inch (2l) square glass baking dish. Discarding stems, dice tops of peppers
- In saucepan, heat 1 tbsp of the oil over medium-high heat. Fry onion and garlic until onion is slightly softened, about 3 minutes. Add mushrooms, diced peppers ans all but a pinch each of the salt and pepper. Cook, stirring, until liquid is evaporated, about 6 minutes. Add rice, lentils and 1 cup of water. Bring to boil. Cover, reduce heat and simmer until rice and lentils are tender and mixture is wet but not saucy, about 20 minutes. Scrape into bowl and let cool slightly.
- Toss cheese, all but 1 tbsp of the parsley, lemon juice and oregano with rice mixture. Spoon mixture into peppers, drizzle with remaining oil and top with tomatoes. Sprinkle with remaining salt and pepper.
- Cover with foil, bake in 350 F oven until peppers are almost tender, about 1 hr. Uncover, bake until tops are crusty, about 30 minutes. Sprinkle with remaining parsley.

4 servings, per serving:
320 cal
13 g protein
15 g fat (4 g saturated)
38 g carb
6 g fibre
high in iron and folate


Guten Appetit!
Beatrix