Recipes · Greek · Main Courses
Gemista (Stuffed Tomatoes and Peppers)
One serving has 396 kcal and 6 g protein, and at least a fifth of a woman's daily need of vitamin C (183%), vitamin K (91%), manganese (47%), folate (43%), pyridoxine (38%) and vitamin E (37%). Ready in 85 minutes.
- Preparation: 25 min
- Cooking: 60 min
- Makes: 1 serving (411 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 200 g Tomatoes, raw
- 80 g Bell pepper, red, raw
- 40 g Rice, white, medium-grain
- 30 g Onions, raw
- 3 g Parsley, fresh
- 2 g Mint, fresh
- 20 g Olive oil
- 5 g Tomato paste
- 30 g Water
- 0.6 g Salt
- 0.1 g Black pepper
Method
- Cut the tops off the tomatoes and pepper and scoop out the flesh and seeds, keeping the tomato flesh and roughly chopping it; reserve the shells.
- Mix the chopped tomato flesh with the raw rice, chopped onion, parsley, mint, half the olive oil, the tomato paste, salt and pepper.
- Spoon the rice filling into the tomato and pepper shells, filling them about three-quarters full to leave room for the rice to expand.
- Set the stuffed vegetables upright in a small baking dish, pour the water around them, and drizzle with the remaining olive oil.
- Cover with foil and bake at 180 °C (355 °F) for 45 minutes.
- Uncover and bake for a further 15 minutes, until the rice is tender and the tops are lightly browned.
- Serve warm or at room temperature.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 396 kcal | 19% |
| Carbohydrates | 48.5 g | |
| Water | 333 mL | |
| Fiber | 5.6 g | 19% |
| Protein | 5.9 g | 12% |
| Tryptophan | 0.06 g | |
| Threonine | 0.2 g | |
| Isoleucine | 0.18 g | |
| Leucine | 0.32 g | |
| Lysine | 0.21 g | |
| Methionine | 0.08 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.26 g | |
| Tyrosine | 0.14 g | |
| Valine | 0.24 g | |
| Histidine | 0.11 g | |
| Fat | 21 g | |
| Monounsaturated | 14.8 g | |
| Polyunsaturated | 2.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.3 g | |
| Saturated | 3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 47.7 mg | 5% |
| Copper | 0.22 mg | 24% |
| Iron | 3.4 mg | 19% |
| Magnesium | 53.9 mg | 17% |
| Manganese | 0.85 mg | 47% |
| Phosphorus | 128 mg | 18% |
| Potassium | 799 mg | 17% |
| Selenium | 6.5 µg | 12% |
| Sodium | 254 mg | |
| Zinc | 1.1 mg | 14% |
| Thiamin (vitamin B1) | 0.37 mg | 34% |
| Riboflavin (vitamin B2) | 0.15 mg | 14% |
| Niacin (vitamin B3) | 4.3 mg | 30% |
| Pantothenic acid (vitamin B5) | 1 mg | 21% |
| Pyridoxine (vitamin B6) | 0.5 mg | 38% |
| Folate (vitamin B9) | 172 µg | 43% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 22.1 mg | 5% |
| Vitamin A | 230 µg | 33% |
| Vitamin C | 137 mg | 183% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 5.5 mg | 37% |
| Vitamin K | 81.8 µg | 91% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.