Low Fat Vegetable Recipes

Ingredients:

4 large bell peppers
1 cup quinoa
1 cup buckwheat groats
5 cup vegetable broth
6 sundried roma tomatoes
1 medium onion
3 4 garlic cloves
1 rosemary, basil, oregano to taste
1 cup tomato puree
1 egg white or egg substitute (we use, ener-g)

Instructions:

Rinse Quinoa well and set aside to drain. Chop onion, garlic, and sundried
tomatoes and set aside Cut tops off of bell peppers, rinse the bodies
clear of seeds. Trim the seed pod off the tops and save the tops.

Heat 2 cups of broth to a boil in a medium sized sauce pan. Once broth has
reached a boil dump in the Quinoa and sundried tomatoes. Cover and bring
flame down to simmer for 12 minutes.

Add 1 cup of buckwheat groats to 1 egg white (or egg substitute) and mix
until groats are coated. Turn mixture into a dry frying pan and cook over
medium heat for 2-3 minutes stirring well to keep groats separated. After
2-3 minutes add a cup and a half of broth, onion, garlic and other spices
[ari: you might want to mix the spices into the tomato sauce - in the next
step - instead]. Cover and bring flame down to a simmer for 10-12 minutes,
stirring occasionally.

Take Quinoa from stove and drain, saving vegetable stock (you'll need it in
a minute) Place Quinoa in a bowl and add the buckwheat groats once they
have finished. Add 1 cup of tomato puree your favorite tomato sauce and
mix well. Once mixed, spoon liberally into bell peppers and put pepper
tops back on.

Take left over broth and put into large pot with steamer tray. Add broth
or water until water just touches bottom of steamer rack [ari: actually 1/4
~ 1/2 inch (.5 - 3cm) is enough] and place Peppers into pot. Secure lid and
place on stove. Bring to a boil then let simmer for 20-30 minutes, until
peppers are very soft. Serve.

From: J. Ari Kornfeld <ari@sibari.isl.sri.com. Fatfree Digest [Volume 8
Issue 47] June 8, 1994. Formatted by Sue Smith, S.Smith34,
TXFT40A@Prodigy.com using MMCONV.

Servings: 4