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Ingredients
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1 tablespoon olive oil
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1 onion, chopped
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2 teaspoons minced garlic
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½ cup kasha (toasted buckwheat groats)
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1 ¼ cups vegetable broth
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2 tomatoes, chopped
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¼ cup chopped fresh parsley
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½ teaspoon red pepper flakes, or to taste
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salt and ground black pepper to taste
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4 large green bell peppers
Directions
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Heat oil in a saucepan over medium-high heat. Saute onion and garlic until onion is almost clear but not browning, about 5 minutes. Add buckwheat; stir until coated, about 1 minute. Add broth and bring to a boil. Simmer until liquid is absorbed, about 15 minutes. Add tomatoes, parsley, red pepper flakes, salt, and pepper. Cook and stir until heated through, about 3 minutes.
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Preheat the oven to 350 degrees F (175 degrees C).
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Remove tops and seeds from peppers. Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add peppers, cover, and steam until tender, about 5 minutes.
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Stand peppers up in a casserole dish and fill them with the buckwheat mixture.
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Bake in the preheated oven until browned, about 15 minutes.
Cook's Notes:
Cilantro can be substituted for the parsley.
If your bell peppers are small-to-medium, use 6 to 7.
Add chopped portobello mushrooms, turnips, carrots, other vegetables, and even nuts, as desired, to the buckwheat mix.
Nutrition Facts (per serving)
172 | Calories |
5g | Fat |
31g | Carbs |
5g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Calories 172 | |
% Daily Value * | |
Total Fat 5g | 6% |
Saturated Fat 1g | 4% |
Sodium 197mg | 9% |
Total Carbohydrate 31g | 11% |
Dietary Fiber 7g | 24% |
Total Sugars 8g | |
Protein 5g | 11% |
Vitamin C 149mg | 166% |
Calcium 48mg | 4% |
Iron 2mg | 9% |
Potassium 602mg | 13% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.