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Everything grains Mediterranean stuffed vegetables 7

Everything grains Mediterranean stuffed vegetables

An extra healthy dish that happens to be vegan and gluten-free! Full of plant-based protein, this wholesome recipe will become a favorite!
Course Main Course
Cuisine gluten-free, Mediterranean, vegan
Keyword grains, healthy, stuffed, vegetables
Servings 4 -5
Author The Hungry Bites


  • 3 tablespoons olive oil
  • 1/2 cup buckwheat
  • 1/2 cup brown rice
  • 1 large onion, chopped
  • 1 -2 garlic cloves, chopped
  • 1 teaspoon cumin
  • 1 1/2 teaspoons paprika
  • 2 bay leaves
  • 1 cup vegetable stock or water
  • 1 tomato plus the insides of two more tomatoes
  • 1 carrot
  • 1/2 bunch parsley, chopped
  • Salt and pepper to taste
  • 1 teaspoon sugar
  • 1 1/2 cups cooked chickpeas
  • 4 tablespoons roasted pine nuts
  • 4 tablespoons sunflower seeds
  • 4 tablespoons roughly chopped raisins, optional
  • 9 large round vegetables like tomatoes, bell peppers, and zucchinis
  • 2-3 potatoes in wedges (to fill the gaps between vegetables/0
  • 1/4 cup olive oil

  • Lemon wedges for serving


  1. Wash and dry the vegetables. Cut the top (lid) with a sharp knife and carefully hollow them with a small spoon or with the special tool (melon baller). Be careful not to break the exterior.
  2. Reserve the inside of two tomatoes and the white stuff of the peppers (if using) and grate them along with the other tomato and the carrot (you can also process everything in a food processor until finely chopped).
  3. Add the olive oil, buckwheat and brown rice in a large pan and cook over high heat for 2-3 minutes.

    Reduce heat and add the onion, garlic, cumin, paprika and bay leaves. Cook until onion is soft and translucent, about 4-5 minutes.

  4. Add 1 cup water, the tomato/carrot mixture, parsley, sugar, salt and pepper and cook for 2 minutes. Turn off the heat and add the chickpeas, pine nuts, sunflower seeds and raisins.
  5. Preheat oven to 390°F (200°C)
  6. Divide the filling inside the vegetables and place their lids on.

    Transfer into a pan, large enough to just fit them, fill the gaps with the potato wedges and pour enough water to be three-quarters of an inch high.

    Drizzle with 1/4 cup olive oil, sprinkle with some extra salt the vegetables and the potatoes, cover with foil and bake for 40 minutes. Remove foil and continue baking until vegetables are slightly browned on top and the filling is cooked through (about 30-40 minutes more).

  7. Serve with lemon wedges. Eat!

Recipe Notes

If you don’t have roasted pine nuts, roast them quickly in a pan over medium/high heat.
If you have some filling left, put it in a ramekin, cover with foil and bake it next to your pan.
Sometimes, depending on the pan or the sizes of the wedges, the potatoes need some more baking. If that happens, I transfer them in a smaller pan and continue baking them for additional 10-20 minutes.