Stuffed Peppers and Eggplants | Low Carb Gemista Recipe | Ken Panagopoulos

ground meat

🥗Healthier: quinoa

💰Cheaper: lentils

Quinoa provides protein while being lower in fat.

feta cheese

🥗Healthier: cottage cheese

💰Cheaper: ricotta

Cottage cheese is lower in calories and still creamy.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil offers a similar flavor with a higher smoke point.

rice

🥗Healthier: cauliflower rice

💰Cheaper: barley

Cauliflower rice reduces carbs while adding fiber.

Remove spicy pork sausage from casings using a sharp knife.

Chop eggplant in half and cut the bottom to make it sit upright.

Score the inside of the eggplant in a tic-tac-toe pattern for easier scooping.

Scoop out the eggplant pulp and place it in a food processor.

Cut the tops off the peppers and punch holes in the sides for steam absorption.

Chop or quarter an onion and add it to the food processor with the eggplant pulp.

Add a couple of cloves of garlic to the food processor.

Add about a quarter cup of crushed tomato to the food processor.

Season with salt and fresh cracked black pepper to taste.

Add fresh dill, parsley, and mint from the garden to the food processor.

Wash the veggies before stuffing them.

Add about a quarter cup of Greek extra virgin olive oil to the filling mixture.

Mix the filling ingredients with the ground pork sausage in a bowl.

Break cauliflower into chunks and pulse in the food processor to achieve a rice-like consistency.

Mix the pulsed cauliflower into the filling mixture until evenly incorporated.

Preheat the oven to 400 degrees Fahrenheit (200 degrees Celsius).

Line a 9x13 pan with aluminum foil.

Stuff the peppers and eggplant with the filling mixture, overstuffing if desired.

Place any leftover stuffing around the base of the pan.

Mix half a cup of water with tomato paste to create a light tomato juice.

Pour the tomato juice over the stuffed veggies and drizzle with extra virgin olive oil.

Cover the pan with aluminum foil and bake for 45 minutes.

Remove the foil and bake for an additional 30 minutes uncovered.

Let the dish cool for a bit before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens