Discover a delicious recipe straight from my cookbook!
This delicious recipe for vegan stuffed peppers is not only a crowd-pleaser but also a nutritious choice, particularly beneficial for women experiencing menopause. The dish aligns with the Mediterranean diet, which has been shown to have positive effects on menopausal health.
Why This Recipe is Ideal for Menopausal Women
Rich in Phytoestrogens: Beans, a key ingredient in this recipe, are an excellent source of phytoestrogens. These plant-based compounds can help alleviate menopausal symptoms in some women by mimicking the effects of oestrogen in the body.
Plant-Based Protein: Beans provide a substantial amount of plant-based protein, which is essential for maintaining muscle mass and overall health during menopause.
Mediterranean Diet Friendly: This recipe fits well within the Mediterranean dietary pattern, which is associated with numerous health benefits for menopausal women
Always rinse canned beans thoroughly to remove phytic acid, which can interfere with mineral absorption
Learn more about scientifically based dietary recommendations for menopause in my cookbook ‘My Sisters’ Cookbook-Food and Menopause’ .
Stuffed peppers are a traditional dish in Balkan cuisine
When I was growing up, I probably had either stuffed peppers, cabbage leaves, or vine leaves at least once a week. I didn’t see anything special about these meals; they were just common dishes I often ate at home, my grandparents’ house, or at friends’ and relatives’ homes. It wasn’t until my late twenties that I met many people who considered stuffed peppers or cabbage leaves their favourite meals. Over time, I learned to appreciate and love them more. According to my children, the smell of stuffed peppers cooking on the stove is the smell of Serbia.
Traditionally, the stuffing is made with minced meat, onions, and rice. However, during the fasting periods before Christmas or Easter, or for Christmas Eve dinners, the filling for the peppers is vegan. There are many traditional recipes, and they vary widely. In the past, only pickled peppers were available during the winter. Nowadays, fresh peppers are more accessible. Pickled vegetables would flavour the stuffing while cooking, and the choice between fresh or pickled peppers is a matter of personal preference.
Vegan Stuffed Peppers for Menopause Relief
Vegan Stuffed Peppers for Menopause Relief
Vegan roasted bell peppers stuffed with white or red kidney beans are nutritious and beneficial for menopausal women. They feature phytoestrogens from beans and align with the Mediterranean diet.
Serves 4-6
Ingredients:
- 6 red bell peppers
- 2 tins (2x400g) of white or red kidney beans in water, drained
- 1 tin (400g) of chopped tomato
- 2 medium onions, chopped
- 2 Tbsp olive oil
- 2 cloves of garlic, grated
- 1 red chilli, finely chopped
- 1 tsp dry parsley or basil or dill
- Salt, black pepper
- 1 tsp mild paprika
- ½ tsp sugar
- Handful of chopped fresh herbs of your choice for the garnish
- Saucepan
- Large baking tray
instructions:
Stuffing:
1.Place the large saucepan with onions, olive oil, and salt over moderate heat.
2. Sauté the onions in olive oil until they soften and become translucent.
3. Chop the chili, grate the garlic, and open the tins.
4. Once the onions are ready, add the chopped chili and cook for a few more minutes, then add the garlic. The garlic is sufficiently cooked when its aroma is released.
5. Quickly add the tomatoes and mix well. Season with paprika, dry herbs, sugar, pepper, and additional salt if needed.
6. Let it cook for a few more minutes, then add the beans and combine everything. Allow the mixture to come to a boil, stir well, and then let it simmer for a few more minutes until the mixture thickens slightly.
peppers:
1. Preheat the oven to 180˚C, fan.
2. Wash, dry, and cut the peppers in half sideways.
3. Bake the peppers in the preheated oven for 20 minutes.
4. Divide the stuffing evenly between the pepper halves and bake for an additional 20 minutes.
5. Garnish with chopped herbs before serving.
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Jelena Pop-Kostić 
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