Stuffed Peppers

Serves 4-6


Large Green Peppers, 6

spinach leaves, 4 oz

rice, 1 cup uncooked

split yellow peas, 1/2 cup uncooked

small Onion, 1

Minced parsley, 1 tablespoon

Crushed tomatoes, 4

Feta cheese (low fat)

Cabbage, 1/4 head

Salt, Pepper, Chili powder, basil


Carefully cut the top of the peppers horizontally, approximately 1/2 inch from the top. We will use them as hats later, so save them. With a knife, carefully cut out the inside, so that the seeds are cut away, and you have a hollow pepper.

In a saucepan, cook the rice and yellow split peas with water and salt similar to how you would cook pasta noodles. Use plenty of water, and strain rice and peas when cooked. In a large bowl, mix rice, peas, and crushed tomatoes.

Now, chop the spinach very fine, and mix in. Cut the cabbage into small pieces, and mix in. Mince onion and mix. Add parsley. Taste for salt and spices, and adjust to your liking. Stuff each pepper to near the top. Add approximately one teaspoon of cheese to the top of each pepper, and put the top back on the peppers.

Place peppers side by side in a pyrex lasagna Tray. Pour extra stuffing around the outside of the peppers. Add 1/2 cup of water, and 1 tablespoon of olive oil around the peppers. Bake in oven on 375 degrees for 25-30 minutes. Serve with French or sourdough bread.

Nutritional Facts:

Protein: Low

Carbohydrates: Moderate

Fat: Low

Cholesterol: low

Vitamins: high


This dish uses dairy products, and is not considered a strictly vegetarian dish. It is, however, nutritionally well balanced, and extremely low on fat. You have to remember that our body needs a good balance of proteins, carbohydrates, and fats. A good balance would be 50-60% of calories from carbohydrates, 10-20% from proteins, and 20-30% from fat.