PCF’s January recipe is Vegetarian Mediterranean Stuffed Bell Peppers, made with plant-based ingredients that are rich in flavor AND fiber. This dish packs a health punch with elements such as protein from chickpeas and antioxidants from olive oil and tomatoes…and, of course, the peppers. As a bonus, select a variety of colorful peppers to create a beautiful array on your table!
Why choose a plant-based protein source like chickpeas? Evidence of the benefits of plant foods has been growing. For example, a recent study of more than 200,000 people followed over decades showed that replacing animal-based proteins with plant-based protein sources was linked to a lower risk of coronary artery disease and heart attack. Plant-based proteins included beans, nuts, and grains.
After a diagnosis of prostate cancer, many people have years of healthy life ahead of them, and it becomes all the more important to adopt habits to lower the risk of heart disease.
Total time: 45 minutes – 1 hour
Servings: 4
Ingredients
- 4 Tbsp. extra-virgin olive oil
- 1 yellow onion, finely chopped
- 3 garlic cloves, minced
- 1 pinch of kosher salt (or to taste)
- 1 pinch of ground black pepper
- 2 15.5-ounce cans chickpeas, drained (look for no-salt-added)
- 2 tsp. ground cumin
- 1 tsp. ground coriander
- 1/4 cup + 2 Tbsp. chopped parsley
- 4 bell peppers, halved lengthwise with seeds and ribs discarded
- 1/4 cup finely chopped tomatoes
- 1/4 cup finely chopped cucumbers
- Juice of 1/2 lemon
- Tahini, for serving
Directions
- Preheat oven to 400°F. Using a large skillet, heat 2 tablespoons of olive oil over medium-high heat. Add onion and garlic and season with salt and pepper. Cook for approximately 5 minutes, stirring often. Transfer the mixture to a bowl.
- Add chickpeas, cumin, coriander, 1/4 cup parsley, and 1 tablespoon olive oil to the bowl with the onion mixture. Toss to combine.
- Arrange bell pepper halves in a baking dish and fill with the mixture. Roast for approximately 30 minutes or until the bell peppers are tender.
- While the bell peppers roast, toss tomatoes and cucumbers with lemon juice, remaining parsley, and a tablespoon of olive oil.
- Serve peppers topped with the tomato salad and drizzled with tahini.
Adapted from Delish’s Vegetarian Stuffed Peppers with Falafel.
Recipes on the Prostate Cancer Foundation website are offered for general interest on healthier cooking. They have not been reviewed by a nutritionist or other qualified health professional, and do not constitute medical or dietary advice or recommendations. Always talk to your health care provider to obtain personalized diagnosis and treatment advice, including your specific dietary needs.