Cropedia:Chard and Wild Rice Stuffed Pepper

Stuffed Peppers with Smoked tofu, brown rice and Chard - Vegan

'*' These items can be purchased seasonally from the UBC Farm or LFS Orchard Garden

This recipe serves 1. For larger parties, simply multiply the recipe according to the number of guests.

Ingredients

1 Bell pepper, cut lengthwise in half

¼ tsp. Olive oil

1 ½ oz. Smoked Tofu (Dayspring Tofu Co. Victoria BC)

3 oz. Cooked brown rice

1 oz. *Carrots, diced small

1 oz. Peas, fresh or frozen

1 oz. *Tomatoes, diced

2 oz. Tomato juice, white wine or stock

1 tsp. *Oregano

⅓ tsp. *Garlic, chopped fine

1 tsp. *Parsley, chopped fine

1 tsp. Green onions, chopped fine

1 oz. *Chard, diced small

to taste Salt and pepper

Method

- Preheat oven to 350F.

- Place the bell pepper haves on a sheet pan and coat lightly in olive oil. Add salt and pepper as desired.

- In a bowl, mix the remaining ingredients thoroughly. Stuff this mixture into the prepared bell pepper shells. Bake in oven 20-30 minutes.

- Serve hot.

Nutritional Analysis- Diet Analysis Plus By: Sophia Baker-French, BSc

1 serving= 11.39 oz. (322.76 g)

ENERGY

Kilocalories 212.66 kcal

Protein 8.21 g

Carbohydrate 33.19 g

Fat, Total 6.33 g

FAT

Saturated Fat 1.05 g

Monounsaturated Fat 3.3 g

Polyunsaturated Fat 1.56 g

Trans Fatty Acid 0 g

Cholesterol 0 mg

ESSENTIAL FATTY ACIDS

Omega-6 Linoleic 1.42 g

Omega-3 Linolenic 0.14 g

CARBOHYDRATES

Dietary Fiber, Total 5.18 g

Sugar, Total 7.75 g

OTHER

Weight 323.01 g

Water 0.27 L

Alcohol 0 g

VITAMINS

Thiaminm 0.26 mg

Riboflavin 0.12 mg

Niacin 2.91 mg

Vitamin B6 0.43 mg

Vitamin B12 0 µg

Folate (DFE) 62.88 µg

Vitamin C 69.58 mg

Vitamin D (ug) 0 µg

Vitamin A (RAE) 463.46 µg

Vitamin A (IU) 9,258.06 IU

alpha-tocopherol (Vit E) 1.82 mg

MINERALS

Calcium 132.17 mg

Iron 2.11 mg

Magnesium 76.87 mg

Potassium 552.27 mg

Zinc 1.38 mg

Sodium 216.6 mg