I have always been cooking stuffed peppers, usually with leftover vegetables and one of my favorite ingredients – a mince meat. Any type of meat is good, including a lamb mince, but for a leaner alternative I would go for a chicken mince (it is practically impossible to buy it ready minced in the UK, but you can always mince it at home) or a turkey mince, even 5% fat beef mince is great.
This time, though, I decided to make a vegetarian option. If I wasn’t on FODMAP diet, I would probably do peppers stuffed with mushrooms. But since most of the mushrooms are off the chart, I made these peppers stuffed with carrots, broccoli, yellow pepper, buckwheat and grated hard cheese on top.
This recipe has been approved by a Low FODMAP dietitian, Evelyn Toner. Find interesting articles about Nutrition, IBS and FODMAP on her blog.
Ingredients for 4 servings:
2 red peppers
240 g cooked buckwheat (you can use leftover buckwheat)
200 g yellow pepper
160 g broccoli
122 g – 2 regular carrots
2 pcs. spring onion – for the stuffing, little bit for the topping
10 x sprays of olive oil spray, for the pan
3 g mixed herbs
salt, pepper, to taste
60 g grated cheese
Instructions for 4 servings of a Low FODMAP stuffed pepper:
Preheat the oven to 200 degrees C.
Cut red peppers in half, remove the pips. Place them on a baking tray.
Preheat a non stick pan on a medium heat. Spray with oil.
Cut small all vegetables. Add to the pan. Cook until soft.
Add cooked buckwheat, spices and herbs.
Stuff the red pepper halves with stuffing.
Bake in the oven for 30 min., until red pepper skin is softened. Sprinkle with grated cheese and a little bit of spring onion. Bake again until cheese is melted.
Note: When I made this recipe today, I still had some stuffing leftover, which you can serve on the side with the peppers.
For a Polish version of this recipe, go here: http://przepisylowfodmap.eu/low-fodmap-papryka-nadziewana
Nutritional Facts for 1 Low FODMAP stuffed pepper half:
