Stuffed Vegetables with Fragrant Rice - A Flavorful Twist on Mahshi

Ingredients

• 4 bell peppers (capsicums) 4 bell peppers (capsicums)
• 2 zucchinis 2 zucchinis
• 2 eggplants 2 eggplants
• 1 cup (200g) long-grain rice 1 cup (200g) long-grain rice
• 1 onion, finely chopped 1 onion, finely chopped
• 2 cloves of garlic, minced 2 cloves of garlic, minced
• 2 tablespoons olive oil 2 tablespoons olive oil
• 1 teaspoon ground cumin 1 teaspoon ground cumin
• 1 teaspoon ground coriander 1 teaspoon ground coriander
• 1/2 teaspoon ground cinnamon 1/2 teaspoon ground cinnamon
• 1/4 teaspoon cayenne pepper (optional, for a hint of spice) 1/4 teaspoon cayenne pepper (optional, for a hint of spice)
• 1/4 cup (15g) fresh parsley, chopped 1/4 cup (15g) fresh parsley, chopped
• 1/4 cup (15g) fresh mint, chopped 1/4 cup (15g) fresh mint, chopped
• Salt and pepper, to taste Salt and pepper, to taste
• 2 cups (470ml) vegetable broth 2 cups (470ml) vegetable broth

Nutrition

• Calories (kcal / KJ): 320 kcal / 1340 KJ
• Fat (total, saturated): 7g, 1g
• Carbohydrates (total, sugars): 60g, 8g
• Protein: 6g
• Fiber: 8g
• Salt: 1g

Preparation

1. 1.
   Preheat the oven to 180°C (350°F).
2. 2.
   Cut off the tops of the bell peppers and remove the seeds and membranes. Cut the zucchinis and eggplants in half lengthwise and scoop out the flesh, leaving a hollow shell.
3. 3.
   In a large bowl, combine the rice, chopped onion, minced garlic, olive oil, ground cumin, ground coriander, ground cinnamon, cayenne pepper (if using), chopped parsley, chopped mint, salt, and pepper. Mix well to combine.
4. 4.
   Stuff the hollowed-out vegetables with the rice mixture, pressing it down gently.
5. 5.
   Place the stuffed vegetables in a baking dish and pour the vegetable broth into the dish.
6. 6.
   Cover the dish with aluminum foil and bake for 45-50 minutes, or until the vegetables are tender and the rice is cooked.
7. 7.
   Remove the foil and bake for an additional 10 minutes to lightly brown the tops of the vegetables.
8. 8.
   Serve the Fragrant Rice Stuffed Vegetables hot, garnished with additional fresh herbs if desired.

Treat your ingredients with care...

• Rice — Rinse the rice thoroughly before using to remove excess starch and ensure fluffy grains.
• Bell peppers — Choose firm and vibrant bell peppers for the best flavor and texture.
• Zucchinis — Opt for small to medium-sized zucchinis, as they tend to have a sweeter taste and tender skin.
• Eggplants — Look for eggplants with smooth and shiny skin, avoiding any that feel heavy or have soft spots.
• Fresh herbs — Use fresh herbs for the best flavor. If unavailable, you can substitute with dried herbs, but reduce the quantity by half.

Tips & Tricks

• To enhance the flavor of the rice, cook it in vegetable broth instead of water.
• For a variation, you can add pine nuts or raisins to the rice filling for a touch of sweetness and crunch.
• Serve the Fragrant Rice Stuffed Vegetables with a dollop of yogurt or a drizzle of tahini sauce for added creaminess.
• Leftovers can be refrigerated and enjoyed the next day, either cold or reheated.
• Experiment with different vegetables such as tomatoes or cabbage leaves for alternative stuffing options.

Serving advice

Serve the Fragrant Rice Stuffed Vegetables as a main course accompanied by a fresh salad and warm pita bread. The dish can also be served as a side dish alongside grilled meats or roasted chicken.

Presentation advice

Arrange the stuffed vegetables on a platter, garnishing with fresh herbs for an attractive presentation. The vibrant colors of the vegetables will make the dish visually appealing.