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Greek-style stuffed vegetables with tuna

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Greek-style stuffed vegetables with tuna

Method

  • Place a frying pan over high heat and add the olive oil.
  • Cut the onion into small pieces and add them to the pan. 
  • Cut the carrot into small cubes and add them to the pan.
  • Cut the fennel bulb into small pieces and add them to the pan.
  • Cut the garlic into thin slices and add them to the pan. Mix the vegetables, lower the heat to medium, and sauté for 3-4 minutes until caramelized.
  • At the same time, cut the top part of the tomatoes and carefully remove their flesh with a spoon. Add the flesh into a bowl and the tomatoes in a 28x36 cm baking pan
  • Cut the top part of the bell peppers and add them to the pan with the tomatoes.
  • Add the rice into the frying pan with the veggies and sauté it for 1 minute. 
  • Deglaze the pan with the wine and, once it is evaporated, add the water, the flesh of the tomatoes, the vegetable stockpot, and simmer over medium heat for 15 minutes until the moisture is evaporated and the rice is tender.
  • Preheat the oven to 180ο C (350ο F) set to fan.
  • Remove the pan from the heat and add the tuna along with its oil, the mint and the parsley finely chopped, and mix well.
  • Divide the stuffing among the tomatoes and peppers, and cover with their top parts you’ve cut.
  • In a glass, mix the water with the tomato paste and pour the mixture over the stuffed vegetables.
  • Add the olive oil and bake for 40-50 minutes.
  • Remove and serve with olive oil and mint.
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Nutritional
Chart

Nutrition information per portion

301
Calories (kcal)
15 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

16.0
Total Fat (g)
23 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

2.5
Saturated Fat (g)
13 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

28.0
Total Carbs (g)
11 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

6.4
Sugars (g)
7 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

9.4
Protein (g)
19 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

4.1
Fibre (g)
16 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

1.0
Sodium (g)
17 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.

*To calculate nutritional table data, we use software by Nutritics logo

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