Stuffed Vegetables with Mushroom Rice

Stuffed Vegetables with Mushroom Rice

Whether you’re simply trying to eat lighter, or doing your part for the planet with #meatlessmondays, this light, colourful vegetarian dish will satisfy even the most hard core meat eaters! 


Serves 2

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Ingredients:


Vegetables

2 yellow bell peppers

2 large red tomatoes

2 portobello mushrooms

1 zucchini or Japanese cucumber

½ tablespoon olive oil


Rice

1 small red onion, peeled and finely chopped

200g oyster mushrooms, diced

2 cups cooked jasmine or brown rice

2 tablespoons feta cheese, cubed

1 tablespoon pine nuts

2 teaspoons finely grated lemon zest

1 tablespoon olive oil

½ teaspoon salt

¼ teaspoon black pepper

1.5 tablespoons grated cheese such as cheddar, mozzarella or parmesan


Sauce

1 tablespoon olive oil

1 small red onion, peeled and finely chopped

2 garlic cloves, peeled and finely chopped

2 cups chopped tomatoes

250ml water 

1 tablespoon chopped parsley

1 tablespoon chopped basil

½ teaspoon salt

½ teaspoon white pepper

¾ teaspoon sugar

2 tablespoons plain yoghurt

1 teaspoon butter


Method:


    1. Make the sauce: Do this first so that the flavours in the sauce have more time to develop. In a medium saucepan, add the oil over medium heat. When hot, saute the onions for 1-2 minutes until fragrant and softened.
    2. Add the garlic and chopped tomatoes, and saute for a further 3 minutes, until the tomatoes are soft. Add the water and all the remaining ingredients except the yoghurt and butter. Allow this to simmer over low heat as you do the other components.
    3. Preheat the oven to 180℃.
  • Make the rice: Heat a medium-sized frying pan on medium heat and add the pine nuts. Toast the pine nuts, stirring constantly until golden - remove them from the pan.
  • In the same pan, add the olive oil. When it's hot, add the onions and saute for 1.5 minutes, or until softened and fragrant.
      1. Add the mushrooms and continue cooking until the mushrooms are lightly browned, about 3-4 minutes.
      2. Take the mixture off the heat, and gently fold through the remaining ingredients including the pine nuts. Set aside.
      3. Trim the vegetables - Cut the tops off the bell peppers - make sure they are at least 1.5 cm thick. Clear the insides of any white membrane. Do the same with the tomatoes, scooping the insides out. Keep the tops as they will be used for garnishing.
      4. Cut the zucchini or cucumber into 2.5 inch rounds, then using a small melon baller or a teaspoon carefully scoop out the middle, leaving a border at least 8mm on the sides and bottom, it will look like a little cup.
      5. Cut the mushroom stalks off, leaving a flat round.
      6. Rub all those vegetables with ½ a tablespoon of olive oil (even the tops).
  • Assemble and cook: Stuff the hollowed out vegetables with the mushroom rice mixture. Mound 1-2 teaspoons of the mixture onto each mushroom, patting gently to help it stay on.
    1. Turn the heat off the sauce, mix in the yoghurt and butter, and pour it into a baking dish that is at least 1-inch deep.
    2. Sit the stuffed vegetables in the sauce, then place the dish in the oven for 20 minutes. 
    3. Remove from the oven, sprinkle the vegetables with cheese. Put the vegetable tops in another small tray and return both to the oven, increasing the heat to 190℃, for 10 minutes.
    4. To serve, arrange the vegetables on serving plates, ensuring each diner gets one of each type. Then pool the sauce in the middle of the plate. Garnish with the tomato and bell pepper tops.

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