.:: Med Diet - Mediterranean diet ::.

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(Egypt / serves 4/ all seasons/ 60 minutes)


  • 7 big green peppers
  • 5 medium-size zucchini
  • 3 big onions
  • cup of rice
  • cartons of tomato paste 135 gm each/ 84 cal each
  • 50 gm dill
  • 50 gm Coriander
  • 15 gm salt
  • 15 gm black pepper
  • 15 gm red pepper powder
  • 1/4 cup olive oil

Prepare the vegetables first by unstuffing the inside and have it ready to be stuffed with rice. Then start preparing the rice mix by chopping the onions, parsley, dill and coriander. Then add everything to the rice with the tomato paste, olive oil and all the spices. Then start stuffing the vegetables, put them in a pot and keep it cooking on a low heat.

Kid’s participation
Suggest, always at the discretion of the parent or responsible adult and depending on age, the child to wash the Zucchini. Let the child measure the portions, help unstuff the peppers and prepare for Parent to slice. Let the child help stuff the mixture into the peppers.

Serve by placing on a platter, garnish with lemon.

Nutritional & cultural curiosities

  • Zucchinis have anti-oxidant value (Oxygen radical absorbance capacity- ORAC) of 180 Trolex Equivalents (TE) per 100g, the value which is far below to some of the berries, and vegetables. Nonetheless, the pods are one of the common vegetables included in weight reduction and cholesterol control programs by the dieticians.
  • Furthermore, zucchinis, especially golden skin varieties, are rich in flavonoid poly-phenolic antioxidants such as carotenes, lutein and zea-xanthin. These compounds help scavenge harmful oxygen-derived free radicals and reactive oxygen species (ROS) from the body that play a role in aging and various disease processes.
  • Zucchini is a relatively moderate source offolates, provides of 24 µg or 6% of RDA per 100 g. Folates are important in cell division and DNA synthesis. When taken adequately before pregnancy, it can help prevent neural tube defects in the fetus.
  • It is a very good source of potassium, an important intra-cellular electrolyte. Potassium is a heart friendly electrolyte and helps bring the reduction in blood pressure and heart rates by countering pressure-effects of sodium.
Publish date 14/04/2014 17:00
Last updated 14/04/2014 17:03