Gluten-free
Ingredients
- large bell peppers (any colour)
- 1 cup Teff
- 2 cups vegetable broth or water
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 zucchini, diced
- 1 cup cherry tomatoes, chopped
- 1 teaspoon paprika
- ½ teaspoon cumin
- Salt and pepper to taste
- ½ cup black beans or chickpeas (optional for extra
- protein)
- ¼ cup fresh parsley or coriander, chopped
- ½ cup grated cheese or vegan cheese (optional)
Instructions
- Cook the Teff: Rinse the Teff and place it in a saucepan with the vegetable broth.
- Bring to a boil, then reduce the heat and simmer for 15–20 minutes until the liquid is absorbed and the grain becomes soft and fluffy. Set aside.
- Prepare the Peppers: Preheat the oven to 180°C (350°F).
- Slice the tops off the bell peppers and remove the seeds. Place them upright in a baking dish.
- Make the Filling: Heat olive oil in a pan over medium heat. Add onion and cook for about 3–4 minutes until softened.
- Add garlic, zucchini, tomatoes, paprika, cumin, salt, and pepper. Cook for another 5 minutes until vegetables are tender.
- Stir in the cooked teff and beans (if using). Mix well and cook for another 2 minutes. Remove from heat and stir in fresh herbs.
- Stuff the Peppers: Spoon the teff mixture into each pepper until full. If using cheese, sprinkle a little on top.
- Bake: Cover the dish loosely with foil and bake for 25–30 minutes until the peppers are tender. Remove the foil for the last 5 minutes if you want the cheese to brown.