Description: Discover the rich flavors of Kurdish cuisine with this easy recipe for Kurdish Stuffed Peppers. These bell peppers are generously filled with a savory mix of rice, meat, and aromatic spices, then baked to perfection. Perfect for a hearty meal, this traditional dish combines wholesome ingredients with an irresistible taste. Ideal for family dinners or special occasions, learn how to make these delicious stuffed peppers step-by-step.

Ingredients:

- 4 large bell peppers (any color)

- 1 cup rice (uncooked)

- 1/2 lb ground beef or lamb

- 1 large onion, finely chopped

- 2 cloves garlic, minced

- 2 tablespoons tomato paste

- 1 teaspoon ground cumin

- 1 teaspoon paprika

- 1/2 teaspoon ground cinnamon

- 1/2 teaspoon turmeric

- 1/2 teaspoon dried mint

- Salt and black pepper, to taste

- 1/4 cup chopped fresh parsley

- 1/4 cup chopped fresh cilantro

- 2 tablespoons olive oil

- 1 cup vegetable or chicken broth

- 1 tablespoon lemon juice (optional)

- Tomato slices for garnish (optional)

Instructions:

Preheat Oven:Preheat your oven to 375°F (190°C).

Prepare the Peppers:Cut the tops off the bell peppers and remove the seeds and membranes. Set aside.

Cook the Rice:Rinse the rice under cold water until the water runs clear. In a medium saucepan, cook the rice according to package instructions but reduce the cooking time by about 5 minutes so the rice is slightly undercooked. Drain and set aside.

Prepare the Filling:

  - In a large skillet, heat the olive oil over medium heat.

  - Add the chopped onion and garlic, and cook until softened and translucent.

  - Add the ground beef or lamb and cook until browned. Drain any excess fat.

  - Stir in the tomato paste, cumin, paprika, cinnamon, turmeric, dried mint, salt, and black pepper. Cook for another 2 minutes, mixing well.

  - Add the slightly undercooked rice, parsley, and cilantro to the skillet. Mix until all ingredients are well combined and heated through.

Stuff the Peppers:

  - Spoon the rice and meat mixture into each bell pepper, packing it in tightly.

  - Place the stuffed peppers upright in a baking dish.

Bake the Peppers:

  - Pour the vegetable or chicken broth into the bottom of the baking dish.

  - Cover the dish with aluminum foil and bake for 30 minutes.

  - Remove the foil and bake for an additional 15-20 minutes, or until the peppers are tender and slightly charred on the edges.

Optional Finishing Touch:

  - If desired, sprinkle a little lemon juice over the stuffed peppers before serving.

  - Garnish with tomato slices and extra fresh herbs.

Serve:

  Enjoy the Kurdish Stuffed Peppers warm, paired with a side salad or yogurt for a complete meal.

This recipe captures the essence of Kurdish cuisine, offering a flavorful and satisfying dish that’s perfect for family dinners or special occasions.

Nutritional Values

Bell Peppers:

 - Calories: 30 per medium pepper

 - Protein: 1 g

 - Carbohydrates: 7 g

 - Fiber: 2 g

 - Vitamin C: 150% of the daily recommended intake (per pepper)

 - Vitamin A: 7% of the daily recommended intake

 - Folate: 10% of the daily recommended intake

Benefits: Bell peppers are rich in antioxidants, particularly vitamin C, which boosts the immune system. They are also a good source of fiber, which supports digestive health, and contain vitamins A and B6, which are beneficial for skin health and energy metabolism.

Rice:

 - Calories: 205 per cup (cooked)

 - Protein: 4 g

 - Carbohydrates: 45 g

 - Fiber: 0.6 g

 - Iron: 2% of the daily recommended intake

Benefits: Rice provides a good source of energy through its carbohydrate content. It's a low-fat food and, when consumed in moderation, can be part of a balanced diet. Brown rice, in particular, offers more fiber and nutrients compared to white rice.

Ground Beef or Lamb: 

 - Calories: 250 per 3 oz (cooked)

 - Protein: 26 g

 - Fat: 17 g

 - Iron: 20% of the daily recommended intake

Benefits:Ground beef and lamb are rich in high-quality protein and essential nutrients like iron and zinc, which are important for muscle growth, immune function, and overall energy levels. Opting for lean cuts can reduce fat intake.

Onion:

 - Calories: 45 per medium onion

 - Protein: 1 g

 - Carbohydrates: 11 g

 - Fiber: 2 g

 - Vitamin C: 12% of the daily recommended intake

Benefits: Onions contain antioxidants and anti-inflammatory compounds that support heart health. They also provide vitamin C, which boosts the immune system, and dietary fiber, which aids digestion.

Garlic:

 - Calories: 4 per clove

 - Protein: 0.2 g

 - Carbohydrates: 1 g

 - Fiber: 0.1 g

 - Manganese: 2% of the daily recommended intake

Benefits:Garlic is known for its antimicrobial and anti-inflammatory properties. It may help lower blood pressure and cholesterol levels, and support the immune system.

Tomato Paste:

 - Calories: 13 per tablespoon

 - Protein: 0.7 g

 - Carbohydrates: 3 g

 - Fiber: 0.6 g

 - Vitamin C: 5% of the daily recommended intake

Benefits: Tomato paste is rich in lycopene, a powerful antioxidant that may help reduce the risk of certain cancers and heart disease. It also provides a concentrated source of vitamins and minerals.

Spices (Cumin, Paprika, Cinnamon, Turmeric, Mint):

- Nutritional Values: Generally, spices are used in small quantities and provide minimal calories but are rich in antioxidants and beneficial compounds.

Benefits:

 - Cumin: Aids digestion and has anti-inflammatory properties.

 - Paprika: Contains antioxidants and vitamins A and E.

 - Cinnamon: May help regulate blood sugar levels and has anti-inflammatory benefits.

 - Turmeric: Contains curcumin, which has anti-inflammatory and antioxidant effects.

 - Mint: Aids digestion and has soothing properties.

Olive Oil:

 - Calories: 119 per tablespoon

 - Fat: 14 g (of which 2 g are saturated)

 - Vitamin E: 10% of the daily recommended intake

Benefits: Olive oil is rich in monounsaturated fats, which are heart-healthy and may help lower cholesterol levels. It also provides antioxidants and vitamin E, which support overall health.

Vegetable or Chicken Broth:

 - Varies depending on brand and preparation, but generally low in calories and fat.

Benefits: Broth adds flavor and moisture to dishes without adding significant calories. It can also be a source of vitamins and minerals if made from fresh ingredients.

Lemon Juice:

 - Calories: 4 per tablespoon

 - Vitamin C: 15% of the daily recommended intake

Benefits: Lemon juice is high in vitamin C, which supports the immune system and skin health. It also adds a fresh flavor to dishes.

By incorporating these ingredients, Kurdish Stuffed Peppers provide a range of essential nutrients and health benefits, making it a flavorful and nutritious meal option.