Peppers stuffed with brown rice, raisins and pine nuts
Stuffed peppers are an ideal way to get nutrients from different types of food in a single dish: using a pepper as a casing combines the nutrients of this tasty vegetable with those of the filling, which in this case consists of whole grains, nuts and dried fruit.
As for its flavor, these peppers stuffed with brown rice, raisins and pine nuts have a more delicate and sweet flavor than other stuffed peppers, such as peppers stuffed with buckwheat and portobello mushrooms , as well as being even easier to make.
And the basis of the filling is prepared with a rich sofrito that makes the rice very tasty, while generating a delicious contrast with the juicy sweetness of the raisins, with the fragrant taste of the pine nuts and the soft accents of the mint, which provides a very subtle aromatic point.
Another thing to note about these peppers is that, being filled with brown rice, we benefit from all the nutrients contained in the whole grain, which preserves all the amino acids, vitamins and minerals that white rice lacks.
More detailed, and thanks to the combination of all its ingredients, this is a dish rich in complex carbohydrates (slow absorption and satiating power), beta carotene , lycopene , fiber , allicin , alliin , proteins , omega 3 essential fatty acids and omega 6 , flavonoids (such as quercetin ), vitamins A , C , E and group B ( B1 , B2 , B3 , B6 and B9 or folic acid ), calcium , phosphorus , iron , sulfur , copper , magnesium , potassium , sodium , zinc and, in smaller quantities, selenium and manganese .
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- Step 1Wash the peppers, cut them in half and remove the seeds. We place them on a baking sheet covered with vegetable paper, we toss a little oil on top of them and bake them for 30 minutes at 175º, making sure they do not burn.
- Step 2We put the water to boil with the vegetable broth tablet and, when the water starts to boil, we toss the rice and let it cook for the time specified by the container, making sure it does not pass. Once boiled, we drain it, we pass it by cold water so that it is loose, we drain again and we reserve.
- Step 3Wash the leek making a few cuts along to remove the soil that may be between the different layers and chop it well with the onion and garlic. In a large pan, put the oil to heat and, when hot, take the leek, onion and garlic and let it be done for about 10 minutes, stirring from time to time and making sure it does not burn.
- Step 4When the leek and the onion are tender, add the rice, the raisins, the mint, the pine nuts and the salt, we remove everything so that it is mixed well and we let it to be done during 5 minutes more. We reserve
- Step 5When the peppers are roasted, we take them out of the oven and let them warm up so they can be handled without burning. Once tempered, we fill them with care with the rice and other ingredients that we have in the pan and serve.