Indulge in the vibrant flavors of Greece with our traditional Gemista recipe. Gemista, meaning "stuffed" in Greek, features ripe tomatoes and peppers filled with a savory mixture of rice, herbs, and spices. Bursting with Mediterranean goodness, this dish offers a delightful combination of fresh ingredients and aromatic seasonings. Perfect for a wholesome family meal or a festive gathering, our Greek Gemista recipe is sure to transport your taste buds to the sun-kissed shores of Greece.

Ingredients:

• 6 large tomatoes
• 4 large bell peppers (any color)
• 2 medium-sized zucchinis
• 1 cup long-grain rice (such as jasmine or basmati)
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1/4 cup olive oil
• 1/4 cup fresh parsley, chopped
• 2 tablespoons fresh mint, chopped
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 1 cup vegetable or chicken broth
• Optional: 1/2 pound ground meat (beef, lamb, or pork)

Instructions:

1- Preheat your oven to 375°F (190°C).

2- Prepare the vegetables by cutting off the tops of the tomatoes and peppers and scooping out the seeds and pulp. For the zucchinis, slice them in half lengthwise and scoop out the flesh, leaving about 1/4 inch of the shell intact. Set aside the hollowed-out vegetables.

3- In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the chopped onion and garlic, and sauté until softened and fragrant, about 5 minutes.

4- If using ground meat, add it to the skillet with the onion and garlic mixture. Cook until the meat is browned and cooked through, breaking it apart with a spoon as it cooks.

5- Stir in the rice, parsley, mint, dried oregano, salt, and pepper. Cook for an additional 2-3 minutes, allowing the flavors to meld together.

6- Remove the skillet from the heat and carefully stuff each of the hollowed-out vegetables with the rice mixture, pressing down gently to pack the filling.

7- Place the stuffed vegetables in a baking dish. If there is any remaining filling, you can sprinkle it around the vegetables in the dish.

8- Drizzle the remaining olive oil over the stuffed vegetables, and pour the vegetable or chicken broth into the bottom of the baking dish.

9- Cover the baking dish with aluminum foil and bake in the preheated oven for 45-50 minutes, or until the vegetables are tender and the rice is cooked through.

10- Remove the foil during the last 10 minutes of baking to allow the tops to brown slightly.

11- Once done, remove the gemista from the oven and let them cool slightly before serving. Garnish with additional fresh herbs if desired. Serve warm and enjoy this delicious taste of Greece!

Nutritional Values:

Here's an approximate breakdown of the nutritional values for the main ingredients used in the Greek Gemista recipe:

Tomatoes (6 large):

• Calories: 150
• Carbohydrates: 33g
• Protein: 7g
• Fat: 1g
• Fiber: 9g

benefits:Rich in vitamins A, C, and K, as well as potassium and antioxidants, tomatoes support heart health, bone health, and may help reduce the risk of certain cancers.

Bell Peppers (4 large, any color):

• Calories: 120
• Carbohydrates: 28g
• Protein: 4g
• Fat: 1g
• Fiber: 10g

benefits:High in vitamin C and antioxidants, bell peppers boost immunity, promote eye health, and may reduce the risk of chronic diseases such as heart disease and cancer.

Zucchinis (2 medium-sized):

• Calories: 66
• Carbohydrates: 12g
• Protein: 4g
• Fat: 1g
• Fiber: 3g

benefits:Low in calories and high in fiber, zucchinis aid in digestion, support weight management, and provide essential vitamins and minerals like vitamin C, vitamin B6, and potassium.

Long-Grain Rice (1 cup, cooked):

• Calories: 200
• Carbohydrates: 45g
• Protein: 4g
• Fat: 0g
• Fiber: 1g

benefits:A good source of carbohydrates for energy, long-grain rice also provides essential nutrients like B vitamins and iron, supporting overall health and vitality.

Olive Oil (1/4 cup):

• Calories: 477
• Fat: 54g
• Carbohydrates: 0g
• Protein: 0g

benefits:Rich in monounsaturated fats and antioxidants, olive oil promotes heart health, reduces inflammation, and may help lower the risk of chronic diseases such as diabetes and Alzheimer's disease.

Onion (1 medium):

• Calories: 44
• Carbohydrates: 10g
• Protein: 1g
• Fat: 0g
• Fiber: 2g

benefits:Onions are packed with antioxidants and anti-inflammatory compounds, supporting immune function, heart health, and may have anticancer properties.

Garlic (2 cloves):

• Calories: 8
• Carbohydrates: 2g
• Protein: 0g
• Fat: 0g
• Fiber: 0g

benefits:Garlic is known for its antimicrobial and immune-boosting properties, as well as its potential to reduce blood pressure, cholesterol levels, and the risk of certain cancers.

Parsley (1/4 cup, chopped):

• Calories: 4
• Carbohydrates: 1g
• Protein: 0g
• Fat: 0g
• Fiber: 0g

benefits:High in vitamins A, C, and K, as well as antioxidants, parsley supports bone health, promotes healthy digestion, and may have anti-inflammatory properties.

Mint (2 tablespoons, chopped):

• Calories: 2
• Carbohydrates: 0g
• Protein: 0g
• Fat: 0g
• Fiber: 0g

benefits:Mint aids in digestion, relieves indigestion and nausea, and has antioxidant and antimicrobial properties that support overall health.

Dried Oregano (1 teaspoon):

• Calories: 3
• Carbohydrates: 1g
• Protein: 0g
• Fat: 0g
• Fiber: 1g

benefits:Oregano is rich in antioxidants and has antimicrobial properties, supporting immune function, reducing inflammation, and may help protect against certain infections.

Please note that these values are approximate and can vary based on factors such as the specific brands of ingredients used and any additional seasonings or ingredients added.