A favourite Greek summer dish in a version rich in fiber thanks to brown rice and vegetables added to the filling. It can also be made with oatmeal stuffing.
Stuffed vegetables (gemista) with brown rice
- 6 peppers for stuffing
- 6 large ripe tomatoes for stuffing
- 2/3 cup olive oil
- 1 chopped onion
- 1-2 cloves chopped garlic
- 2 chopped green onions
- 1 chopped carrot
- 1 chopped zucchini
- 1 chopped white mushroom
- 1 small eggplant without skin, chopped
- 500 gr. grated tomato
- 1/2 cup chopped parsley
- 2 tbsp. chopped mint
- 20 gr. pine nuts
- 120 gr brown rice, boiled for 10 mins (12 tbsps)
- 20 gr. raisins (optional)
- Salt - freshly ground pepper
- Wash and remove the tops (calyx) of the tomatoes and peppers.
- Remove the inside with a spoon and add salt.
- For the stuffing, sauté the onion and spring onions in half the olive oil over medium heat until translucent.
- Add the garlic and sauté for 1΄.
- Add 250 gr. grated tomatoes and the inside of the tomatoes chopped, as well as the pine nuts.
- Simmer for 10 '.
- Add the parsley and mint, raisins (optional) and brown rice. Continue cooking for another 2΄ and season with salt and pepper
- Preheat the oven to 180ºC
- Fill the peppers and tomatoes with the vegetable rice mixture up to 3/4. Cover with their tops.
- Place them in a dish about 25x35 cm.
- Bake for 50΄ until the stuffing is golden brown. If the pan is left without water, add a little hot water.
The extra remaining filling can be put in the pan, as well. If the stuffed peppers and tomatoes are baking too quickly, cover with aluminum foil.
Ripe, cooked tomatoes are rich in lycopene, an antioxidant that protects against prostate cancer and the harmful effects of the sun on the skin.