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Sunday, September 1, 2013

Stuffed vegetable boats



Prep time: 10-12 Minutes.

Cooking time: 8 Minutes

This is a great way to serve a complete meal which includes vegetables (cooked and raw), protein and carbs. The pirate decoration is obviously optional but a fun way to dress it up and to add cheese or green leaf and carrots to the mix.

Ingredients:

 1 cup cooked rice (you could even use cooked couscous, bulgur, faro or barley)
½ cup canned beans (I used black beans but feel free to use the bean of your choice)
¼ cup finely chopped vegetables (carrots, green beans, spinach, mushrooms, whatever is on hand)
¼ tsp dried oregano

¼ tsp dried parsley
Salt to taste
Ground black pepper to taste
1 small clove garlic minced
2 tsp olive oil
Tomatoes or sweet bell peppers to stuff
Cheese or green leaf, tooth pick and small carrot sliced in rounds for decoration (optional)

Procedure:

1)      Core the tomatoes or bell papers and cut them in half.

2)      Heat oil and add minced garlic the finely chopped vegetable. If using tomatoes to make the boats, you can chop the cored tomato chunks to the vegetables. Cook for couple minutes.

3)      Add the beans and herbs along with salt and pepper.

4)      Now add cooked rice or other grains and mix well let it cook for couple more minutes.

5)      Once the stuffing cools down. Fill it in the tomato or bell pepper boats.




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